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Suitcase Deadlift

A single-arm deadlift variation that adds a significant anti-lateral-flexion demand on the lower back.

Setup

Stand with a dumbbell or kettlebell at your side. Feet shoulder-width apart, weight positioned like you're about to pick up a suitcase.

Movement

Hinge down to grip the weight. Flat back, hips pushed back, same general setup as a standard deadlift. Stand up by driving through your hips. Resist the pull toward the loaded side — your torso should stay upright and square, not leaning.

Return

Lower with control. Reverse the hinge, maintaining the same resistance to lateral lean throughout.

Common Mistake to Avoid

Leaning toward the loaded side. If your torso tilts toward the weight, your lower back isn't yet resisting the lateral pull effectively at this load.

Equipment Dumbbell or kettlebell
Primary Muscles Lower back (anti-lateral-flexion), glutes, hamstrings
Secondary Muscles Forearms (grip), core

Why it matters

Holding a single weight at your side, like carrying a suitcase, forces your lower back and core to resist the lateral pull of the off-center load throughout the entire deadlift motion. This adds a stability dimension to the standard hip-hinge pattern that a symmetrical, two-handed deadlift doesn't include.

How to do it

  1. Stand with a dumbbell or kettlebell at your side. Feet shoulder-width apart, weight positioned like you're about to pick up a suitcase.
  2. Hinge down to grip the weight. Flat back, hips pushed back, same general setup as a standard deadlift.
  3. Stand up by driving through your hips. Resist the pull toward the loaded side — your torso should stay upright and square, not leaning.
  4. Lower with control. Reverse the hinge, maintaining the same resistance to lateral lean throughout.

Common mistakes

  • Leaning toward the loaded side. If your torso tilts toward the weight, your lower back isn't yet resisting the lateral pull effectively at this load.
  • Rounding the back during the lift. Same caution as any deadlift variation, even with the single-arm setup.
  • Using too heavy a weight before the anti-lean control is solid. Master the stable, upright position with lighter weight first.
  • Neglecting to train both sides evenly. Switch sides to build balanced strength and stability.

Sets & reps by level

Beginner

3 sets of 8–10 reps per side with light weight, prioritizing an upright, stable torso.

Intermediate

3–4 sets of 8–10 reps per side at a moderate weight.

Advanced

4 sets of 10–12 reps per side at a more challenging weight, strict anti-lean control throughout.

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