How to do a Single Kettlebell Suitcase Deadlift
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
Common Form Mistakes
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.
Weight & 1 Rep Max Calculator
Average Single Kettlebell Suitcase Deadlift standards by male, female, weight, age and height
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Alternative Exercises to Single Kettlebell Suitcase Deadlift
1. Kettlebell Suitcase Deadlift
68.1 mSCORESWAPPED 94 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 30 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 Romanian Deadlift
97.6 mSCORESWAPPED 28 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
4. Single Arm Kettlebell Deadlift
37.9 mSCORESWAPPED 27 TIMESA unilateral variation of the deadlift focusing on strength and stability. Holding the kettlebell in on hand add some instability to the movement, and increases the demand for core in order to stabilize your upper body. This exercise targets the posterior chain, particularly the hamstrings, glutes, and lower back.
- Beginner
- Hamstrings
- Kettlebells
5. Leg Extension
99.4 mSCORESWAPPED 26 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
6. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 25 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.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 23 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.
8. Air Squats
92.1 mSCORESWAPPED 20 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
9. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 15 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
10. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 15 TIMESSingle Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.