Dumbbell Suitcase Deadlift

Also known as: Single-Arm Dumbbell Deadlift, One-Arm Dumbbell Deadlift, Suitcase Deadlift

StrengthPullCoreFunctional

Track this exercise in SmartWorkout

Log sets, weights and progress for free, with no workout limits.

Body Part: Glutes

Description

Lift one dumbbell from the floor beside your foot while holding it in one hand like a suitcase. Bend your hips and knees to reach the weight, then stand up with the dumbbell at your side, keeping both feet planted and resisting sideways movement of the trunk.

How to Perform

Stand tall with one dumbbell on the floor beside one foot.
Brace your abdomen and extend your free arm for balance.
Push your hips back and bend both knees enough to reach the dumbbell without rounding your back.
Grip the dumbbell firmly with one hand.
Drive through your feet to stand up, extending your hips and knees together.
Finish standing tall with your hips fully extended and your core tight.
Push your hips back and bend your knees to lower the dumbbell to the floor under control.
Complete all repetitions on one side, then switch the dumbbell to the other hand and repeat with the same control.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Stand with your feet about hip width apart, with one dumbbell on the floor beside one foot.
Exhale through the effort of standing and inhale as you lower the dumbbell.
Choose a handle position that lets the wrist stay straight in a neutral grip.
Drive through your whole foot to stand up, extending your hips and knees at the same time.
Perform the same number of repetitions on both sides.

Common Mistakes

Rounding the lower back instead of hinging at the hips.
Letting the working-side shoulder drop or torso lean toward the dumbbell.
Rotating the torso as the dumbbell leaves the floor.
Letting the dumbbell drift away from the leg during the lift.
Bending the elbow or shrugging the shoulder to pull the weight up.
Locking out by leaning backward instead of squeezing the glutes and standing tall.