Kettlebell Suitcase Deadlift

How to do it

Stand with feet hip-width apart and a kettlebell on the floor just outside one foot. Hinge at the hips and bend your knees to grip the bell with a flat back, then lift by extending your hips and knees while resisting the urge to lean toward the loaded side. Lower it back down under control.

1. 1Hinge at your hips and feel a stretch in your hamstrings as they engage
2. 2to return to the start
3. 3Push your hips back to hinge; you should feel your posterior chain load up
4. 4Your obliques and core bracing hard to keep you from tipping toward the bell

Common mistakes

• ×Don't feel pain or strain in unrelated areas; adjust your load or range
• ×if you do
• ×Don't round your back or let the weight pull you sideways; keep your core tight
• ×Don't use momentum or rush through the reps - quality trumps quantity

Muscles worked

The kettlebell suitcase deadlift mainly works the forearms, upper traps, and obliques, with the upper abs, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.

• ForearmsPrimary
• Upper TrapsPrimary
• ObliquesPrimary
• Upper AbsSupport
• Lower BackSupport
• Lower AbsSupport
• QuadsSupport
• GlutesSupport
• HamstringsSupport
• CalvesSupport