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Do you ever find yourself getting better at deadlifts but hit a plateau? And trying to do a progressive overload no matter how small to your PR nothing moves? There are always great options into shocking your system and regime, even as simple of carrying a bulky heavy object in one hand.
How is a suitcase deadlift different?
This is an oblique exercise that will allow you to generate and gain strength the important muscles on the waist. With this exercise you will be able to improve your big lifts. You will be able to use a single dumbbell, kettlebell and a barbell. It is increasingly important that with all these you use a light weight at the beginning, in order get an understanding of manoeuvre and control.
Step by step on how to perform.
1. Have the weight at your side.
2. Grasp the bar/handle (in the centre) in one hand and hold it by your side.
3. Hinge your hips back in space as you would for a regular deadlift with control.
4. Bring your hips forward as you would to stand up. Lifting the weight with you.
5. As you begin to stand keep your shoulders square and chest up in final position.
6. Hinge your back again to bring the weight down.
7. Then repeat from step 3-6.
What are the benefits of a suitcase deadlift?
With the unbalanced load your core will be engaged even more. The oblique and gluteus medius muscles bearing the brunt of the work to keep the body from torqueing. Often these muscles are often over looked, with these engaged they will boost their strength and improve all your lower-body moves. And in some cases help your upper body as well such as overhead press.
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When and how is it to be used?
Start by doing this lower-body workout using light to moderate weight sets of up to 5 reps (each side). Or add this move to an oblique-targeting set with suitcase carries, waiter carries, and/or single-leg deadlifts—5 to 8 reps per set is plenty to ensure you maintain good form.