How to do a Kettlebell Suitcase Deadlift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Kettlebell Suitcase Deadlift
Workouts with Kettlebell Suitcase Deadlift
Target muscles worked
Instructions for Proper Form
A unilateral variation of the deadlift using a kettlebell. This exercise targets your lower body, primarily your quads. By holding the weight on one side, you’ll naturally recruit your core to resist leaning. In addition, this can make it easier to identify and address imbalances between sides.
- Stand with your feet shoulder-width apart and keep your arms by your side.
- Grab a pair of kettlebells, one in each hand keeping your arms extended.
- Keep the feet firm on the ground throughout the exercise.
- Descend at a normal pace by bending the knees, bringing the hips back, keeping the eyes and chest facing forward, and keeping the back straight.
- Continue to descend until your thighs are parallel to the ground and the kettlebells are close to your feet.
- Return to the starting position by activating the glutes, extending the knees, and slowly pushing the hips forward until you are in an upright position.
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Alternative Exercises to Kettlebell Suitcase Deadlift
1. Single Kettlebell Suitcase Deadlift
77.8 mSCORESWAPPED 188 TIMESSingle Kettlebell Suitcase Deadlift is a variation on the standard Deadlift. Similar to other Deadlift variations, this exercise primarily targets muscles in the rear chain (backside of the body). Unlike a standard Deadlift, this exercise loads the weight on one side of the body. This forces you to further recruit your core in order to maintain stability throughout the movement.
- Intermediate
- Quads
- Kettlebells
2. Dumbbell Squat
94.1 mSCORESWAPPED 158 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Air Squats
92.1 mSCORESWAPPED 155 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
4. Leg Extension
99.4 mSCORESWAPPED 117 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
5. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 108 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
6. Kettlebell Front Squat
70.9 mSCORESWAPPED 81 TIMESKettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.
- Intermediate
- Quads
- Kettlebells
7. Lunge
90.8 mSCORESWAPPED 81 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads
8. Dumbbell Lunge
97.6 mSCORESWAPPED 78 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
9. Dumbbell Thruster
62.6 mSCORESWAPPED 77 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
10. Deadlift
98.7 mSCORESWAPPED 73 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
- Hamstrings
- Barbells