Smart Workout Diary

Barbell Suitcase Deadlift

The barbell suitcase deadlift is a unilateral loaded hip-hinge exercise performed with a barbell held at one side of the body. It primarily trains the glutes and hamstrings while requiring the trunk to resist side bending. It supports lower-body strength, grip development, and control under an uneven load.

Demonstration

Demonstration: Barbell Suitcase Deadlift

Instructions

  1. Place a barbell on the floor beside one foot and stand with your feet about hip-width apart.
  2. Hinge at the hips, bend the knees slightly, and grasp the center of the bar with the hand nearest it.
  3. Brace your trunk, keep your chest open, and keep your shoulders and hips level.
  4. Drive through the floor to stand tall, lifting the bar beside your leg without leaning toward or away from it.
  5. Lower the bar under control by hinging at the hips, then complete the desired repetitions before changing sides.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings, Quads, Lower Back
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge, Anti-Rotation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Use a load that allows you to keep both shoulders level throughout the lift.
  2. Keep the bar close to your leg rather than letting it drift away from your body.
  3. Do not twist your torso or hike the loaded-side shoulder during the repetition.
  4. Grip the bar firmly, but avoid squeezing so hard that it disrupts your posture.
Exercise library