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Glutes · Advanced

Barbell Suitcase Deadlift

Offset one-hand barbell deadlift training hip extension, grip, and resistance to lateral flexion and rotation.

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Barbell Suitcase Deadlift demonstration

Exercise overview

Training details

GlutesHamstringsQuadricepsLower BackCoreForearms

Equipment

Barbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand beside the barbell with its balance point next to the outside of one foot.
  2. 02Hinge at your hips, bend your knees as needed, and grasp the bar at its balance point with one hand.
  3. 03Brace firmly to keep your shoulders and hips square before lifting the bar from the floor.
  4. 04Push through both feet and stand tall without leaning toward or rotating away from the load.
  5. 05Reverse the hinge to place the bar down under control, then repeat or change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionKettlebell Single Arm Suitcase DeadliftRelated variationSuitcase DeadliftRelated variationKettlebell B-Stance Deadlift

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute BridgeComparable substituteHip ThrustComparable substituteTrap Bar DeadliftComparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteDumbbell Romanian Deadlift

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