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Barbell Suitcase Deadlift
Unilateral barbell deadlift from the floor that targets obliques, glutes, and hamstrings to build core stability, grip strength, and unilateral power; used to address imbalances and enhance functional carrying.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Glutes, Hamstrings, Abs, Forearms
Secondary Muscles
Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Glutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Abs
8/10Rectus Abdominis
Forearms
8/10Flexors
Quads
7/10Rectus Femoris
Lower Back
7/10Erector Spinae
Lats
5/10Programming
Typical Rep Range
4-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Place a loaded barbell on the floor beside one foot, feet hip-width apart, bar center aligned with midfoot and an inch from leg.
- Hinge at hips and bend knees to lower with neutral spine and chest up.
- Grip bar center with nearest hand using closed neutral grip, elbow straight.
- Inhale deeply and brace core tightly.
- Drive through heels to extend hips and knees, keeping bar close to leg.
- Maintain square shoulders and level hips, resisting side lean.
- Squeeze glutes at top with full hip extension.
- Reverse movement controlled, pushing hips back to lower bar to floor.
Coaching Tips
Form Cues
- Shoulders level
- Hips square
- Brace core hard
- Bar stays close
- Drive through heels
- Squeeze glutes
Breathing
Inhale deeply before lift to brace core, hold during ascent, exhale fully at top.
Tempo
3-1-1
Range of Motion
Lower until bar plates touch floor with knees and hips flexed; ascend to full hip and knee extension without back hyperextension.
Safety
Safety Notes
- Master hip hinge first
- Start with light weight
- Avoid if acute lower back pain
- Use clips on plates
- Ensure stable floor surface
- Switch sides evenly
Spotting
Spotting challenging due to unilateral load; use lighter weight or rack safeties for drops, assist from opposite side if needed.
Common Mistakes
- Leaning toward load
- Rounding spine
- Weak core brace
- Flared elbows
- Heel lift off floor
- Uneven plate contact
When to Avoid
- Acute lower back injury
- Shoulder instability
- Poor grip strength
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for stance
- Thoracic mobility for brace
Build Up First
- Proficient hip hinge
- Basic deadlift form
- Core bracing competency
Also known as
Suitcase Barbell Deadlift, Single-Arm Barbell Deadlift, One-Hand Barbell Carry Lift
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