Kettlebell Suitcase Deadlift

Muscles worked

Setup

1. Place a single kettlebell on the floor immediately to the outside of your right foot.
2. Stand with a hip-width stance, keeping your toes pointing forward and your weight distributed through your mid-foot.
3. Hinge at the hips by pushing your glutes back and slightly bending your knees until you can reach the kettlebell handle.
4. Grip the handle firmly with your right hand, ensuring your spine is neutral and your shoulders are square to the front.

How to do it

1. Inhale and brace your core as if preparing for a punch to stabilize your spine against the offset load.
2. Exhale and drive through your heels to stand up straight, keeping the kettlebell close to your leg like a suitcase.
3. Squeeze your glutes at the top of the movement, ensuring your shoulders remain perfectly level and your torso upright.
4. Inhale as you hinge at the hips to lower the kettlebell back to the floor with a controlled 2-second tempo.

Form checklist

• Keep your shoulders level; do not let the weight pull your working shoulder down or tilt your torso.
• Maintain a neutral spine throughout the entire range of motion, avoiding any rounding of the lower back.
• Ensure your knees track in line with your toes and do not cave inward during the ascent.
• Keep the kettlebell handle directly under your shoulder to maintain a vertical path.

Pro tips

• Focus on 'anti-lateral flexion' by actively engaging the obliques on the side opposite the kettlebell to stay perfectly vertical.
• Pack your shoulder blade down into your back pocket to engage the lat and stabilize the weight against your side.
• Crush the handle as hard as possible to increase full-body tension and improve grip strength.

Make it harder

• Add a 3-second eccentric phase on the way down to increase time under tension for the hamstrings and core.
• Perform the exercise from a deficit by standing on a small platform or weight plate to increase the range of motion.

Frequently asked

What muscles does the kettlebell suitcase deadlift work?

The kettlebell suitcase deadlift primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs as secondary muscles.

What equipment do you need for the kettlebell suitcase deadlift?

The kettlebell suitcase deadlift uses kettlebell.

Is the kettlebell suitcase deadlift good for beginners?

The kettlebell suitcase deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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