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Exercise Benefits With Proper Form & Technique

Suitcase Deadlift

through 5 votes
muscles:Hand FlexorsMuscle, Hand ExtensorsMuscle, Lower BackMuscle, HamstringsMuscle, GlutesMuscle
auxiliary muscles:QuadricepsMuscle, AdductorsMuscle, AbductorsMuscle
required:Dumbbell or Barbell or EZ Bar or Kettlebell
fitness level:Normal
exercise type:Strength
Variations available (5)
Starting PositionExecution

General And Specifics

  • this can be done with one or two weights
  • in the unilateral version you need a significantly higher body tension, especially in the core and abs, to keep the balance
  • if you use an ez bar or barbell you increase the level of difficulty and challenge your body in matter of stability because the weight has to be balanced while lifting it
  • additionally, you can improve your grip power

Starting Position

  • place one of the named tools on the ground
  • if you choose the barbell, arrange it centered next to your leg
  • bend your legs and push the bottom back
  • go into a slight hollow-back, but hold the upper part of the back necessarily straight
  • your chest points forward
  • encompass the weight next to your body as if you wanted to grasp a suitcase in neutral grip
  • hold the head in extension to the spine

Correct Execution

  • brace the body, especially the abs, to prevent injuries of the spine
  • bring your body into upright position by pushing the legs through almost completely
  • push the hip forward a little
  • do not roll in the back
  • make sure that your body is stable and not tilted or rotated to one side, if so, you need to reduce the weight
  • do not move the shoulder always let the arm hang down slightly bent
  • come back to the starting position by inverting the movement
  • you can shortly rest the weight on the ground
  • go on to the next repetition immediately