Barbell Suitcase Deadlift
Grip and rip! This deadlift variation challenges your core and grip strength like never before. Build serious stability and power!
The Barbell Suitcase Deadlift is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. You'll need: barbell.
Required Equipment
Barbell Suitcase Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Obliques
Barbell Suitcase Deadlift Variations and Alternatives
How to do the Barbell Suitcase Deadlift
Stand sideways to a barbell so that it is parallel to your feet, which should be shoulder-width apart.
Bend at your hips and knees to squat down and grasp the barbell with one hand; use an overhand grip about shoulder-width. Ensure the bar is close to your side.
Keep your back straight and your core engaged. Look straight ahead rather than looking up or down.
Push through your heels and extend your hips and knees to lift the barbell off the ground.
Lift the weight until you reach a full standing position, with the bar still held down at your side.
Pause at the top of the movement, maintaining a strong posture and ensuring your shoulders are back and chest is out.
Lower the weight back to the starting position in a controlled manner, maintaining the alignment of your back and hips.
Complete the desired number of repetitions before switching to the other side.
Ensure proper warm-up before attempting this exercise, and consider having a spotter when working with heavier weights. It's important to start with a lighter weight to master the movement pattern before progressing to avoid injury.
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Barbell Suitcase Deadlift FAQs
What muscles does the Barbell Suitcase Deadlift work?
The Barbell Suitcase Deadlift mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Barbell Suitcase Deadlift?
Barbell.
Is the Barbell Suitcase Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Suitcase Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Suitcase Deadlift variations and alternatives?
Similar exercises include the Axle Deadlift, Barbell Mixed-Grip Deadlift, Barbell Single-Leg Deadlift and Barbell Skier.
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