Suitcase Deadlift
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Dumbbell, Kettlebell
Primary muscle group
Gluteus Maximus, Obliques
Secondary muscle groups
Hamstrings, Erector Spinae, Quadriceps, Forearm Flexors
Movement pattern
Unilateral Loaded Hinge with Anti-Lateral Flexion
Training goal
Unilateral Strength
Sport
General Athletic Development, Tactical / Military, Football, Rugby, MMA
Overview
Purpose. Train the hinge while loading the lateral trunk asymmetrically, as happens when lifting real objects.
How it fits the system. A beginner-level unilateral loaded hinge with anti-lateral flexion entry in the Functional Training section, programmed to develop unilateral strength. Related work in the library: Trap Bar Carry and Get-Up to Kneeling.
Primary muscles
Gluteus Maximus, Obliques
Secondary muscles
Hamstrings, Erector Spinae, Quadriceps, Forearm Flexors
Movement pattern
Unilateral Loaded Hinge with Anti-Lateral Flexion
Equipment
Dumbbell, Kettlebell
Difficulty
Beginner
How to Perform
- Place a dumbbell or kettlebell beside one foot.
- Hinge and grip the handle with the spine neutral and the shoulders level.
- Stand up, keeping both shoulders and both hips level throughout.
- Lower under control and repeat, then switch sides.
Coaching Cues
- "Shoulders stay level."
- "Reach the free hand long, not across."
- "Same hip height on both sides."
Common Mistakes
- Side-bending toward the load.
- Rotating the torso to reach the handle.
Progressions & Regressions
Progressions
Add load, or progress to a deficit or single-leg version.
Regressions
Elevate the weight on a box to reduce range.
When to Use It
When to use
General strength, tactical lifting preparation and trunk stability.
When not to use
Acute low-back pain.
Programming
6–10 reps per side, 3 sets, 90 seconds rest.
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