Legs
Suitcase Deadlift
A deadlift with a dumbbell at each side, palms facing in, like picking up two suitcases. You hinge down until the dumbbells reach the floor beside your feet, which works your glutes, hamstrings and grip.
- Works
- Glutes, hamstrings, quads, upper back, forearms
- Equipment
- A pair of dumbbells
- Load
- Medium to heavy
How to do it
- 1Stand with your feet hip width apart, a dumbbell in each hand at your sides, palms facing in.
- 2Brace your core, then push your hips back and bend your knees, keeping your back flat and your chest proud.
- 3Lower until the dumbbells touch the floor beside your feet.
- 4Push the floor away and stand tall, squeezing your glutes at the top.
Cues
- Arms long, dumbbells by your sides the whole way.
- Hips back and knees bend together.
- Take a breath and brace before each rep.
Common mistakes
- Rounding your back at the bottom. Bend your knees a little more to reach the floor. If your back still rounds, stop just above it.
- Dumbbells swinging forward. Keep them hanging at your sides, right next to your feet, not out in front.
- Leaning back at the top. Standing tall with your glutes squeezed is the finish. Keep your ribs down.
Easier
Go lighter, or lower only to the middle of your shins.
Harder
Take 3 seconds on the way down, or pause for 1 second just before the dumbbells touch the floor.
Try it: 3 sets of 6 to 10 reps, or 30 seconds on and 30 off.
Is a suitcase deadlift the same as a suitcase squat?
They're close, but they start differently. In a suitcase squat you sit straight down with your chest tall. In a suitcase deadlift you push your hips back first and your chest comes forward with a flat back, so your glutes and hamstrings do more.
