How to do the Suitcase Deadlift
Step by step
- Stand with a dumbbell or kettlebell on the floor just outside one foot, feet hip-width.
- Push your hips back and bend the knees to grip the weight with that hand only.
- Brace your core, stand up tall, and keep both shoulders and hips perfectly level.
- Fight the pull to lean toward the weight - stay square the whole way up.
- Lower by hinging back and setting the weight down, then finish your reps and repeat with the other hand.
The thing people get wrong
The whole point is resisting the sideways tilt - if your torso leans toward the loaded hand, go lighter.
Coaching cue
Lift with your legs and keep the weight close to your shin the whole way up.
Stay safe
Keep your back flat; rounding your spine to reach a weight held on one side is how backs get tweaked.
Make it easier or harder
- Easier: Set the weight on a box or bench so you do not have to reach all the way to the floor.
- Harder: Take three seconds to lower the weight on every rep.
Muscles worked
- Primary: Core
- Secondary: Glutes
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.