Primary
Functional
Secondary
Glutes, Hamstrings, Core
Equipment
Dumbbell
Difficulty
Intermediate
Type
Hinge
See how Suitcase Deadlift could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The suitcase deadlift loads one side of your body, forcing your obliques and quadratus lumborum to resist lateral flexion while performing a hip hinge pattern. This exercise builds the core stability needed for asymmetrical lifting in real life.
When to use it
Use for unilateral strength and core stability.
Who it's for
Intermediate athletes wanting core-integrated lifting.
Keep your shoulders completely level throughout—don't let the loaded side dip down. Engage the opposite side obliques to maintain a neutral torso. Hinge at your hips and maintain a slight knee bend.
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Also targets: Glutes, Hamstrings, Core
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Stand with weight on one side only.
Feet shoulder-width apart, weight at side.
Hinge at hips and bend knees slightly.
Keep torso neutral, resist side bending.
Grab weight and stand by driving hips forward.
Lower with control and repeat.
Resist leaning toward or away from weight.
Keep shoulders level throughout lift.
Engage opposite side obliques strongly.
Use for core anti-lateral flexion training combined with hip hinge strength. Excellent for addressing side-to-side strength imbalances. Program 3-4 sets of 8-10 reps per side with 60 seconds rest.
Leaning toward the weight side.
Loading more weight than you can control on the Suitcase Deadlift often creates compensations that shift work away from your Glutes. Reduce the load until each rep follows the intended path.
Shoulders becoming uneven.
Changing your shoulder position during the Suitcase Deadlift can redirect the movement away from your Glutes. Use the shoulder-blade position described in the setup and keep the motion controlled.
Twisting during the lift.
Hip hinge movements like the Suitcase Deadlift depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes guide the movement.
Intermediate athletes wanting core-integrated lifting.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
This is one example of how Suitcase Deadlift could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Suitcase Deadlift
The Suitcase Deadlift primarily targets the Glutes, Hamstrings, making it an effective exercise for functional development. Secondary muscles worked during the Suitcase Deadlift include Obliques, Quadratus lumborum, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower back.
The Suitcase Deadlift is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting core-integrated lifting. Focus on proper technique and consider starting with easier variations.
For the Suitcase Deadlift, the recommended approach depends on your goals. 3-4 sets of 8-10 reps per side. Rest 60 seconds. For strength, use 5-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Suitcase Deadlift can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting functional.
Good alternatives to the Suitcase Deadlift include: Farmer Carry (Heavy), Romanian Deadlift, Single-Leg Deadlift (Bodyweight). These exercises target similar muscle groups as the Suitcase Deadlift and can be used as substitutes based on your equipment availability, gym setup, or training preferences.