Suitcase Deadlift

Quote: "Tensing your abs will amplify the intensity of the contraction of any muscle in your body." - Pavel Tsatsouline

This is a great exercise for training the posterior chain.  This exercise is similar to the deadlift done with dumbbells and the barbell.  The Kettlebell Suitcase Deadlift can be performed with one kettlebell or two kettlebells.  It can be done with heavy weights to increase strength, or it can be done with moderate weights to promote conditioning.

Kettlebell Suitcase Deadlift

This exercise also mimics the moves that you perform in everyday life, that it crouching down to pick things up.  It is also a great way to strengthen and tone the muscles of the thighs, hamstrings, glutes and back.

Unlike a Bent Legged Dead Lift performed with a Barbell, you do not have to worry if you are standing too far forward or backward of the barbell.  You just keep the Kettlebell positioned by your side and perform a Hip Hinge Motion.

Benefits of doing the Kettlebell Suitcase Deadlift

There are many benefits to doing the Kettlebell Suitcase Deadlift,  both health related and performance related:

Health Related Benefits:

  • Helps to correct any muscle imbalances in the core, hamstrings, abdominals and shoulders.
  • Improves posture.
  • Improves strength in your muscles, ligaments and tendons.
  • Decreases lower back pain.
  • Makes your core and shoulders more resistant to injury.

Performance Related Benefits:

  • Develops strength and stability in the thighs, hamstrings, deep core muscles, abdominals, lower back and obliques and shoulders.
  • Develops the correct technique for a Hip Hinge Motion.
  • Improves flexibility and balance in your body.
  • Increases range of motion in your hips.
  • Improves your strength in other sports and activities that involve the use of the core.
  • Improves coordination between different muscles.

How to do the Suitcase Deadlift (Kettlebell is held in right hand)

  • Position a Kettlebell on the floor beside the outside of your right foot.
  • Maintain a stance that is shoulder width apart.
  • Breathe in through the nose.
  • Engage the core.
  • Perform a Hip Hinge Motion when grabbing the Kettlebell by the handle.
  • Extend the knees and stand up.
  • Breathe out through the mouth.
  • Tense your abdominals and glutes at the top of the movement.

Dos of the Kettlebell Suitcase Deadlift

  • Engage your core.
  • You do a hip hinge motion.
  • Keep your shoulders down and back.

Don’ts of the Kettlebell Suitcase Deadlift

  • Lifting the kettlebell with a rounded back.
  • Not tensing your abdominals and glutes at the top of the movement.
  • Performing a squatting motion.
  • Not keeping the kettlebell close to your body.
  • Use a wide stance.
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