The suitcase deadlift is a variation of the conventional deadlift that targets different muscles in your body. This exercise is named after the way you hold the weight, which is similar to carrying a suitcase. The suitcase deadlift is an effective compound exercise that works your entire body, but it mainly targets your core muscles, lower back, and legs.
What is a Suitcase Deadlift?
The suitcase deadlift is a variation of the conventional deadlift. The only difference is how you hold the weight. Instead of holding the bar in front of you, you hold the weight on one side of your body, as if you're carrying a suitcase. This exercise is a unilateral movement, which means you work one side of your body at a time.
How to Perform a Suitcase Deadlift?
To perform a suitcase deadlift, you need a barbell or a dumbbell. Here are the steps to perform a suitcase deadlift:
- Stand with your feet shoulder-width apart, and place the weight on one side of your body.
- Bend your knees slightly, and hinge at your hips to reach down and grab the weight with one hand.
- Engage your core and lift the weight up by driving through your legs and keeping your back straight.
- Lower the weight back down to the ground, and repeat for the desired number of reps.
- Switch sides and repeat the exercise with the weight on the other side of your body.
Muscles Worked during a Suitcase Deadlift
The suitcase deadlift is an effective exercise that targets several muscles in your body. Here are the muscles worked during a suitcase deadlift:
Core Muscles
The suitcase deadlift is an excellent exercise for strengthening your core muscles. Your abdominals, obliques, and lower back muscles work together to keep your spine stable while lifting the weight on one side of your body.
Leg Muscles
The suitcase deadlift also works your leg muscles, including your quadriceps, hamstrings, and glutes. These muscles work together to lift the weight off the ground and stand up straight.
Back Muscles
The suitcase deadlift targets your back muscles, including your lower back, upper back, and traps. These muscles work together to keep your spine straight and prevent any rounding during the exercise.
Variations of the Suitcase Deadlift
There are several variations of the suitcase deadlift that you can try to make the exercise more challenging or target different muscles in your body. Here are some variations:
Single-Leg Suitcase Deadlift
The single-leg suitcase deadlift is a more challenging variation of the exercise that works your balance and stability. Instead of lifting the weight with one hand, you lift it with one leg while keeping the other leg off the ground.
Sumo Suitcase Deadlift
The sumo suitcase deadlift is a variation of the exercise that works your inner thigh muscles. Instead of standing with your feet shoulder-width apart, you stand with your feet wider than shoulder-width apart and perform the exercise in a sumo stance.
Conclusion
The suitcase deadlift is an effective compound exercise that targets your core muscles, lower back, and legs. It is a great exercise for improving your overall strength and stability. By adding variations to your workout routine, you can challenge your body and target different muscles.