Videos
Instructions
- Stand with feet shoulder-width apart and a dumbbell placed next to one foot.
- Hinge at the hips, bend the knees slightly, and grab the dumbbell with one hand.
- Keep your back straight, chest up, and core engaged.
- Drive through your heels to lift the dumbbell by extending hips and knees.
- Stand upright with the dumbbell at your side, then reverse the motion to lower.
Technical Tips
- Avoid letting your torso lean toward the loaded side.
- Keep the dumbbell close to your leg throughout the lift.
- Engage your core to prevent lateral tilt.
- Ensure a neutral spine from start to finish.
Breathing Tips
- Inhale before lifting the dumbbell.
- Exhale as you stand up with the weight.
- Inhale as you lower the dumbbell back down.
Medical restrictions
- Lower back pain or disc injuries
- Core or abdominal hernia
- Hip joint instability
- Uncontrolled balance disorders
Description
The Suitcase Deadlift is a unilateral strength exercise that targets the lower body and core with a high degree of postural demand. By lifting a dumbbell from one side of the body, it challenges anti-lateral flexion stability, improving core engagement and correcting muscular imbalances. This movement mimics real-life actions such as lifting a suitcase or heavy object on one side, making it highly functional and practical. The Suitcase Deadlift is ideal for athletes, lifters, and general fitness practitioners aiming to develop symmetrical strength, improve posture, and enhance stability. It also activates the glutes and hamstrings effectively while encouraging proper hip hinge mechanics. Whether used in strength programs or corrective routines, it is a powerful tool to build resilience, stability, and balanced lower-body strength.
What muscles do suitcase deadlifts work?
Suitcase deadlifts primarily work the glutes, abs, and hamstrings while also engaging the lower back, obliques, and forearms for stabilization and control.
Is the suitcase deadlift good for core strength?
Yes, the suitcase deadlift is excellent for core strength, particularly the obliques, because it forces the body to resist lateral bending under an uneven load.
Can I do suitcase deadlifts with just one dumbbell?
Absolutely, suitcase deadlifts are designed to be performed with a single dumbbell, emphasizing unilateral strength and core stabilization.
Are suitcase deadlifts safe for beginners?
While not ideal as a first deadlift variation, suitcase deadlifts are safe for beginners with proper form and moderate loads under supervision or guidance.
How is a suitcase deadlift different from a regular deadlift?
Unlike a regular deadlift, a suitcase deadlift uses one weight on one side of the body, introducing an anti-rotational challenge that strengthens core stability and corrects asymmetries.