Dumbbell Suitcase Deadlift

Suitcase deadlift: a single dumbbell at one side, which challenges the torso not to lean.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbell beside the thigh with the palm facing the leg and the arm straight
• Hold the load at your side, with shoulders and hips level
• Hinge at the hips and push the floor away; the torso does not lean toward the load

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Leaning toward the loaded side
• Letting the dumbbell bump your thigh as you stand

Muscles worked

Primary

• Glutes
• Hamstrings

Secondary

• Erectors / lower back
• Traps
• Back

Alternatives

• Dumbbell Deadlift
• Conventional Deadlift
• Dumbbell Romanian Deadlift