Zirv FitnessStrength exercise
Suitcase Deadlift
How to do it
- Set a loaded barbell or a single loaded implement at one side of the body and stand with feet hip width apart, arm hanging straight at that side.
- Grip the weight with one hand only, keeping the shoulders level and square to the front.
- Brace the core hard on both sides to resist leaning toward the loaded side before lifting.
- Drive through the heels and extend the hips and knees together, keeping the torso upright as the lower back, glutes, and hamstrings (biceps femoris) work asymmetrically against the one sided load.
- Inhale before the pull, exhale through the lockout, keeping the tempo even on both the working and non-working side.
- Avoid tilting the shoulders or hips toward the loaded hand; keep the spine stacked vertically throughout.
Muscles worked
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Glutes exercises
- Type
- Strength
- Equipment
- Barbell, Weight Plates
- Primary muscles
- Gluteus Maximus, Biceps Femoris, Core
- Measured in
- Reps and weight
- Tools
- 1RM Calculator, Plate Calculator