1 Kettlebell Suitcase Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 1 Kettlebell Suitcase Deadlift is a unilateral exercise that primarily targets the hamstrings, while also engaging multiple secondary muscle groups, including the abs, adductors, calves, forearms, glutes, lats, lower back, quads, traps, and upper back. This exercise requires a kettlebell and focuses on hinging at the hips, maintaining a neutral spine, and controlling the movement to ensure proper form. By lifting the kettlebell from the floor with one hand, it challenges the core and stabilizing muscles, improving grip strength and enhancing overall functional strength. It is particularly effective for building posterior chain strength and addressing muscular imbalances between the left and right sides of the body.
How to Perform
Place a kettlebell next to your foot and stand with your feet hip-width apart.
Push your hips back and hinge forward from the hips, keeping your back flat, until your torso is almost parallel to the floor.
Reach down and grip the kettlebell handle with one hand, maintaining a neutral grip (palm facing inward).
Lower your hips so that they are slightly below your shoulders, ensuring your arm is fully extended with no slack.
Press through your entire foot, focusing on pushing the ground away as you extend your knees and hips to lift the kettlebell.
Once your hips are fully extended and your body is upright, reverse the motion by pushing your hips back and hinging at the waist.
Carefully lower the kettlebell back to the floor, reset your position, and repeat the movement for the desired number of repetitions.
Tips
The deadlift is a hip hinge movement, not a squat. Setting your hips too low will place your body in a biomechanically disadvantageous position.
Your hips should be positioned lower than your shoulders, and your chest should be lifted. Ideally, you should be able to see the logo on your shirt before initiating the lift, which typically happens when your lats are engaged. If you're familiar with activating your lats, this chest-up cue might not be necessary.
Neck positioning is personal and depends on your body type. Some people perform the deadlift better by keeping their neck in a neutral position (chin tucked), while others find it more effective to look slightly upward. Consider the following:
If you have an athletic background and tend to be more extended, you might prefer a neutral neck position.
If you are more flexion-dominant (especially in the upper back), looking up slightly can help promote spinal extension.
Experiment with your neck position to find what works best for your anatomy and movement pattern.
Focus on keeping your shins vertical during the lift, but this will depend on your body proportions (spine and limb length).
Your toe angle should be based on your hip anatomy. Try different positions (slightly in, out, or neutral) to determine what feels most comfortable and stable.
Avoid retracting your shoulder blades. This creates mechanical inefficiency and shortens the length of your arms, which increases the range of motion required and can hinder performance.
Always wrap your thumbs around the kettlebell handle, avoiding a false grip, to ensure a secure hold.
Do not overly focus on keeping the weight on your heels. While the heels should be involved, placing the weight across your whole foot (big toe, little toe, and heel) ensures better recruitment of the quads and smoother movement from the floor.
Keep your elbows locked out during the lift. While you don't need to actively flex your triceps, make sure your elbows remain neutral to reduce the risk of injury, especially in the biceps, when lifting heavy weights.
How Not to Perform
Avoid Squatting Instead of Hinging:
Do not bend your knees excessively or drop your hips too low, as this turns the movement into more of a squat rather than a hinge. Keep your hips above your knees and focus on pushing your hips back to properly engage the hamstrings and glutes.
Do Not Round Your Back:
Ensure your spine stays neutral throughout the movement. Avoid rounding your lower back, as this can strain your spine and increase the risk of injury. Engage your core and maintain a straight back as you hinge forward.
Don’t Let the Chest Drop Too Much:
While hinging forward, make sure your chest stays up and open. Allowing the chest to drop too much can lead to poor posture and unnecessary stress on the lower back. Focus on keeping your chest slightly lifted to activate your lats and maintain good posture.
Avoid Using Momentum:
Do not swing or jerk the kettlebell up. The movement should be controlled, with focus on proper form. Using momentum to lift the weight wastes energy and reduces the effectiveness of the exercise.
Don’t Overextend Your Reach:
Avoid reaching too far down with your arm. Keep the kettlebell close to your body, maintaining a neutral grip. Reaching too far can cause your shoulders to round, which increases the risk of injury.
Don’t Hyperextend Your Lower Back:
When locking out your hips at the top, avoid arching your lower back excessively. This can put unnecessary pressure on the spine. Instead, focus on pushing your hips forward and squeezing your glutes without overextending.
Do Not Lift with Your Arms:
The kettlebell should be lifted with your hips and legs, not your arms. Keep your arms straight and relaxed. Using your arms to pull the weight up reduces the focus on your target muscles and can lead to muscle strain.
Avoid Focusing Only on the Heels:
Don’t concentrate solely on pushing through your heels. While keeping a stable base is important, focus on driving through the entire foot—big toe, little toe, and heel. This ensures proper muscle activation, including your quads.
Don’t Flex Your Elbows:
Keep your elbows locked out throughout the movement. Avoid actively bending your elbows, as this can cause unnecessary strain on your biceps, especially when lifting heavier weights.
Avoid Using a False Grip:
Wrap your thumb around the kettlebell handle rather than using a false grip. A false grip can increase the risk of the kettlebell slipping out of your hand and cause unnecessary strain on your wrist and forearm.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
