Suitcase Deadlift

Functional Back LinePosterior ChainLow BackLower BodyHipLumbar Strengthening
Written By David Song

SUITCASE DEADLIFT

This is a single arm deadlift variation that is used to train anti-rotation spinal stability. You may use a kettlebell, dumbbell or barbell for this exercise. Keep the spine neutral during this exercise by bracing the core. Slightly bend your knees and hinge forwards at the hips to lower the weight until your hands reach mid-shin level. Extend the hips and straighten out the knees to lift the weight up to a standing position. Be sure to keep the shoulders stacked above the hips (to prevent rotation or side bending of the spine).

Muscles Involved:

  • Erector Spinae

  • Core (Obliques, Transverse Abdominis)

  • Hamstrings

  • Latissimus Dorsi

  • Quadratus Lumborum

  • Posterior Chain / Functional Back Line

  • Upper Trapezius

Related Conditions:

  • Non-Specific Low Back Pain

  • Sacroiliac Joint Syndrome

  • Scoliosis

  • Anterior Pelvic Tilt

  • Lower Cross Syndrome

  • Hamstrings Tendinopathy / Yoga Butt

  • Hip Impingement

  • Glute Amnesia

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David Song
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