Kettlebell Suitcase Deadlift being performed with proper form

How to do a Kettlebell Suitcase Deadlift

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
101,333
Popularity Rank
647th
Difficulty
Beginner
Quads Strength
77 mSCORE 84th
Equipment Required

Workouts with Kettlebell Suitcase Deadlift

    Target muscles worked

    Primary Muscles
    Quads
    Secondary Muscles
    Lower Back, Forearms, Hamstrings, Glutes

    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.

    1. Stand with your feet shoulder-width apart and keep your arms by your side.
    2. Grab a pair of kettlebells, one in each hand keeping your arms extended.
    3. Keep the feet firm on the ground throughout the exercise.
    4. 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.
    5. Continue to descend until your thighs are parallel to the ground and the kettlebells are close to your feet.
    6. 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.

    Weight & 1 Rep Max Calculator

    Average Kettlebell Suitcase Deadlift standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      20
      lbs
      1 Rep Max
      25
      lbs
    • intermediate
      8
      reps
      25
      lbs
      30
      lbs
    • advanced
      8
      reps
      30
      lbs
      40
      lbs

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    Alternatives & Variations to Kettlebell Suitcase Deadlift

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    1. 1. Single Kettlebell Suitcase Deadlift

      Photo of Single Kettlebell Suitcase Deadlift being performed
      77.8 mSCORESWAPPED 185 TIMES

      Single 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.

    2. 2. Dumbbell Squat

      Photo of Dumbbell Squat being performed
      94.1 mSCORESWAPPED 157 TIMES

      Dumbbell 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. 3. Air Squats

      Photo of Air Squats being performed
      92.1 mSCORESWAPPED 151 TIMES

      Air 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.

    4. 4. Leg Extension

      Photo of Leg Extension being performed
      99.4 mSCORESWAPPED 119 TIMES

      Leg 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.

    5. 5. Dumbbell Romanian Deadlift

      Photo of Dumbbell Romanian Deadlift being performed
      97.6 mSCORESWAPPED 105 TIMES

      This 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.

    6. 6. Lunge

      Photo of Lunge being performed
      90.8 mSCORESWAPPED 84 TIMES

      Lunges 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.

    7. 7. Kettlebell Front Squat

      Photo of Kettlebell Front Squat being performed
      70.9 mSCORESWAPPED 79 TIMES

      Kettlebell 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.

    8. 8. Dumbbell Lunge

      Photo of Dumbbell Lunge being performed
      97.6 mSCORESWAPPED 78 TIMES

      Dumbbell 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. 9. Dumbbell Thruster

      Photo of Dumbbell Thruster being performed
      62.6 mSCORESWAPPED 72 TIMES

      Adapts 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. 10. Deadlift

      Photo of Deadlift being performed
      98.7 mSCORESWAPPED 71 TIMES

      Deadlift 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.