What Are the Benefits of Barbell Suitcase Deadlift?

The suitcase deadlift is not a mainstream strength exercise but, given its numerous benefits, it is worth including in your workouts. Although this exercise is usually performed using a barbell, you can also do it with a dumbbell or kettlebell as preferred. The suitcase deadlift requires good technique, and if you are new to this exercise, start with a light weight and progress gradually. Always warm up before performing any strenuous exercise to minimize your risk of injury.

  1. Performance

    • To get the most from this or any other exercise, it is important you perform it correctly. Stand sideways, or perpendicular, to the middle of your barbell with your feet shoulder-width apart. Squat down and grasp the center of the bar with the hand nearest the bar. Your palm should be facing inward. Drop your hips, lift your chest, straighten your arms, pull your shoulders back and brace your core. Keeping your torso rigid, stand up straight and lift the weight off the floor; do not bend your arm. Pause for a second and then push your hips back, bend your knees and lower the weight back to the floor. On completion of your set, swap sides and repeat.

    Increased Leg Strength

    • Suitcase deadlifts require and develop leg strength. The action of squatting down and then standing back up involves movement at your knees and hips which uses your quadriceps muscles on the front of your thighs, your hamstrings on the back of your thighs and your gluteus maximus, glutes for short, on the back of your hip, or bottom. Holding a weight in one hand only will limit the amount of weight you can lift, so if you want more work for your legs, select a different exercise or perform suitcase deadlifts later in your program once you have done your main leg exercises.

    Increased Core Strength

    • As the suitcase deadlift is a one-armed exercise, your core muscles must work very hard to stop your upper body from being pulled over to the side. Your rectus abdominus, obliques, erector spinae, quadratus lumborum and transverse abdominus must remain constantly braced to prevent any lateral spine movement. You will feel this exercise working on the side opposite the barbell. To ensure you work both sides of your core equally, perform an equal number of reps and sets on each side.

    Grip Strength

    • A strong grip is very beneficial in sports such as wrestling, climbing and football and can help make everyday tasks like opening jars much easier. The suitcase deadlift is an effective grip-strengthening exercise as you must hold a potentially heavy bar tightly for an extended period of time. To make this exercise even more grip-centric, increase the diameter of the bar by wrapping a towel or layer of sponge around it. This will make gripping the bar more challenging and increase your hand strength even more.