What equipment do you need for the suitcase deadlift?

You need dumbbell to do the suitcase deadlift.

What is a good suitcase deadlift?

For men, a good suitcase deadlift is about a 360 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 190 lb and elite lifters pass 552.5 lb. For women, the standards run from about 95 lb to 345 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Dumbbell

Suitcase Deadlift

How to do the suitcase deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Arms

Equipment: Dumbbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Carry
Mechanic: Compound

Find more:Forearms exercises Dumbbell exercises

How to do it

Stand with feet hip-width apart and the weight over the mid-foot. Hinge at the hips and bend your knees to grip the weight with a flat back. Lift the weight by extending your hips and knees, then lower it back down under control.

1Hinge at your hips and feel a stretch in your hamstrings; they should engage as you return to the start
2Push your hips back to hinge; you should feel a stretch and activation in your posterior chain
3Move deliberately and with control rather than relying on speed or momentum

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 forward; keep your core tight
Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

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