Abs
Suitcase Deadlift
The Suitcase Deadlift is a strength exercise with dumbbells for your abs. Share of the load in the Zulta muscle model: gluteus maximus 19%, spinal erectors (lower back) 14% and hamstrings (biceps femoris) 10%.
How to do it
- Place a dumbbell on the floor beside one foot and stand hip-width next to it.
- Hinge and bend the knees to grip the handle with the hand on that side, palm facing your leg.
- Brace the core and keep the shoulders level.
- Stand up tall without leaning toward or away from the weight.
- Lower the dumbbell back beside your foot with control, then switch sides after the set.
Tips
- Reach the free arm out slightly or rest it on the hip to help you stay level.
- Think of lifting a heavy suitcase without letting it tip you over.
Common mistakes
- Leaning the torso toward the dumbbell.
- Letting the loaded shoulder drop lower than the other.
- Rounding the back to reach the handle.
Muscles worked by the Suitcase Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load in one hand must be resisted by the opposite side. Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Suitcase Deadlift alternatives
Same equipment
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Make it harder
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Similar exercises
Frequently asked questions
What muscles does the Suitcase Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The obliques, hamstrings (semitendinosus/-membranosus), quads (vastus lateralis), adductors and quads (vastus medialis) assist.
Is the Suitcase Deadlift good for beginners?
The Suitcase Deadlift is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.
What is a good alternative to the Suitcase Deadlift?
For example the Band Deadlift, Deadlift and Dumbbell Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Suitcase Deadlift harder?
Add weight or reps, or move on to the Paused Deadlift and Jefferson Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.