How to do a Single Kettlebell Suitcase Deadlift
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Single Kettlebell Suitcase Deadlift
Workouts with Single Kettlebell Suitcase Deadlift
Target muscles worked
Instructions for Proper Form
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.
- Position yourself next to a kettlebell such that the kettlebell is inline with your heels. Stand with your feet roughly shoulder-width apart and a slight bend in your knees.
- Drop into a deadlift position and grasp the kettlebell in one hand.
- Engage your glutes, hamstrings and quads to raise the kettlebell up. Imagine picking up a heavy suitcase.
- Keep your core engaged to maintain stability and your shoulders level.
- Slowly allow the kettlebell to descend back into the starting position while maintaining tension in your core, glutes, hamstrings and quads.
- Maintain good posture by keeping your shoulders back and level, your core engaged and your chest up.
- You should feel this exercise primarily in your glutes, quads and hamstrings. You will also feel tension in your core from stabilizing the movement.
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Resisting Lean
Your core is responsible for stabilizing your upper body during this exercise. Because the resistance isn’t balanced between both sides, you’ll naturally engage your core to resist leaning to one side. Ensure that you’re only resisting the lean, and keeping your upper body stable. Don’t use your core to assist in performing the exercise.
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Alternative Exercises to Single Kettlebell Suitcase Deadlift
1. Kettlebell Suitcase Deadlift
68.1 mSCORESWAPPED 97 TIMESA 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.
- Beginner
- Quads
- Kettlebells
2. Single Leg Kettlebell Deadlift
47.3 mSCORESWAPPED 26 TIMESThis exercise is a variation on the more common deadlift. By performing this exercise with a single leg, and hold the weight in one hand, you drastically increase the need to stabilize your torso. Additionally this exercise is great for identifying and addressing imbalances between sides.
- Intermediate
- Hamstrings
- Kettlebells
3. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 25 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
4. Leg Extension
99.4 mSCORESWAPPED 24 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 Bulgarian Split Squat
91.4 mSCORESWAPPED 24 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
6. Single Leg Leg Extension
60.6 mSCORESWAPPED 22 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
- Beginner
- Quads
- Leg Extension Machine
7. Dumbbell Lunge
97.6 mSCORESWAPPED 20 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.
8. Dumbbell Sumo Squat
81 mSCORESWAPPED 19 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
9. Kettlebell Front Squat
70.9 mSCORESWAPPED 18 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
10. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 16 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