Suitcase Deadlift Hold

Deadlift meets anti-lateral flexion — builds hip hinge mechanics, unilateral core stability, and crushing grip strength in one movement

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⚡ Quick Reference

Aspect	Details
Pattern	Hinge + Carry (Anti-Lateral Flexion)
Primary Muscles	Core, Obliques
Secondary Muscles	Glutes, Hamstrings, Forearms
Equipment	Heavy dumbbell, kettlebell, or barbell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Important

Movement Summary

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🎯 Setup

Starting Position

1. Weight placement: Heavy dumbbell or kettlebell on floor to one side
2. Stance: Feet shoulder-width apart, centered (not offset toward weight)
3. Hip hinge: Hinge at hips, push butt back, chest up
4. Grip: Neutral grip on weight with one hand
5. Back: Neutral spine, chest proud
6. Free arm: Out slightly for balance or hanging at side
7. Core: Braced before lifting

Equipment Selection

Weight Type	Pros	Best For
Dumbbell	Easy to grip, stable	Most common choice
Kettlebell	Offset weight challenges stability more	Advanced core work
Barbell	Can load heavier	Maximum strength

Setup Cue

"Set up like a regular deadlift, but only grab the weight on one side — stay centered"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Hinged position, gripping weight on one side

1. Feet centered, shoulder-width apart
2. Hinged at hips, chest up
3. One hand gripping weight on floor
4. Spine neutral, shoulders level
5. Core braced tight

Feel: Hamstrings loaded, ready to pull

⬆️ Deadlift Phase

What's happening: Lifting weight using hip hinge mechanics

1. Drive through floor with both feet
2. Extend hips and knees simultaneously
3. Pull weight straight up (not toward midline)
4. Keep shoulders level — resist rotation
5. Stand to full hip extension

Tempo: 2-3 seconds (controlled pull)

Feel: Glutes and hamstrings working, core bracing hard to prevent lean

Critical: Don't let weighted side drop or rotate — stay square and level.

⏸️ Hold Position

What's happening: Standing tall with weight at side, maintaining posture

1. Standing at full hip extension
2. Weight hanging at side (not drifting toward center)
3. Shoulders perfectly level
4. Spine neutral — no lean toward weight
5. Core braced maximally
6. Breathing steadily while holding

Duration: 10-30 seconds depending on goal

Feel: Heavy weight pulling you sideways, obliques on opposite side firing hard to resist

Common error here: Leaning toward weight or hiking shoulder — fight to stay upright.

⬇️ Lowering Phase

What's happening: Controlled descent back to floor

1. Hinge at hips, push butt back
2. Maintain neutral spine
3. Keep shoulders level throughout descent
4. Lower weight to floor with control
5. Don't drop it or let form break

Tempo: 2-3 seconds (controlled)

Feel: Eccentric loading of hamstrings and glutes, core still working

Key Cues

Primary Cues

• "Stay centered — don't shift toward the weight" — body stays square
• "Shoulders level, no leaning" — anti-lateral flexion
• "Deadlift straight up, not across" — vertical pull
• "Hips and shoulders rise together" — proper hinge mechanics

Hold Duration Guide

Goal	Reps	Hold Duration	Rest
Strength	3-5	10-20s	90s
Hypertrophy	5-8	15-30s	60-90s
Endurance	8-12	30+ seconds	45-60s

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques (opposite side)	Resist lateral flexion from unilateral load	█████████░ 85%
Erector Spinae	Maintain neutral spine during hinge	████████░░ 75%
Glutes	Hip extension during deadlift	████████░░ 75%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee flexion	███████░░░ 70%
Forearms	Grip the heavy weight	███████░░░ 65%

Stabilizers

Muscle	Role
Transverse Abdominis	Deep core stabilization
Traps	Stabilize shoulder girdle under load
Lats	Maintain shoulder position

Unique Benefit

Combines deadlift strength with anti-lateral flexion — you're building hip hinge mechanics while simultaneously training your core to resist sideways bending under heavy load. Two exercises in one.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Shifting stance toward weight	Body leans toward weighted side	Defeats anti-lateral flexion training	Stay centered, feet even
Rotating torso	Shoulders twist toward weight	Poor deadlift mechanics	Keep shoulders square
Rounding back	Spine flexes under load	Injury risk	Neutral spine, chest up
Hiking shoulder	Weighted shoulder shrugs up	Trap overwork, imbalance	Keep shoulders level
Leaning during hold	Body tilts sideways at top	Misses core challenge	Brace harder, stand tall

Most Common Error

Shifting stance toward the weight — your feet should stay centered and even. The challenge comes from keeping your body square while the weight pulls you sideways.

Self-Check Checklist

• Feet centered and even (not shifted toward weight)
• Shoulders stay level throughout movement
• Spine stays neutral (no rounding)
• Standing perfectly upright during hold
• Weight pulls straight up, not across body

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Lighter Weight	Reduce load	Learning movement
Shorter Hold	5-10 second hold	Building endurance
Two-Arm Deadlift	Use both hands	Master hinge first

Standard

Variation	How	Emphasis
Dumbbell	Standard heavy DB	Balanced challenge
Kettlebell	Offset weight	More core instability
Barbell (single side)	Load one end only	Heaviest loads

Harder (Progressions)

Variation	How	When to Use
Heavier Weight	Increase load significantly	Maximum strength
Longer Hold	30-60+ second holds	Endurance challenge
Suitcase Carry	Walk with weight after deadlift	Dynamic version

By Focus

Focus	Variation	Change
Deadlift Strength	Heavier weight, shorter hold	Load >50% bodyweight
Core Stability	Moderate weight, longer hold	Hold 30+ seconds
Grip Strength	Max hold duration	Hold until grip fails

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📊 Programming

Rep & Hold Ranges by Goal

Goal	Sets	Reps + Hold	Rest	Notes
Strength	4-5	3-5 + 10-20s hold	90-120s	Heavy load
Hypertrophy	3-4	5-8 + 15-30s hold	60-90s	Moderate-heavy
Endurance	3-4	8-12 + 30+ s hold	45-60s	Lighter, longer holds

Workout Placement

Program Type	Placement	Rationale
Lower body day	Accessory	After main deadlifts
Full body	Supplementary	Combines hinge + core
Core day	Primary	Main loaded core exercise
Deadlift day	Variation work	Unilateral hinge pattern

Progression Scheme

How to Progress

When you can perform 3 sets of 5 reps with 20-second holds per side with perfect form, increase weight by 5-10 lbs OR increase hold duration by 10 seconds.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Two-Arm Deadlift	Master hinge mechanics first
Lighter Weight	Learning to brace core
Single-Arm Farmer's Hold	Skip deadlift, just hold

Progressions (Harder)

Exercise	When Ready
Heavier Weight	Want more strength challenge
Suitcase Carry	Add walking component
Trap Bar Single-Side	Maximum loading potential

Alternatives

Alternative	When to Use
Single-Arm Farmer's Hold	Static hold only, no hinge
Suitcase Hold	Just the hold portion
Conventional Deadlift	Bilateral hinge training

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Loaded hinge can aggravate	Use very light weight, perfect form
Grip weakness	Can't hold safely	Build grip strength first
Shoulder issues	Holding heavy load	Reduce weight significantly

Stop Immediately If

• Sharp pain in lower back
• Unable to maintain neutral spine
• Grip gives out suddenly
• Pain in shoulder or neck

Technique Safety

1. Master deadlift first — nail bilateral hinge before unilateral loading
2. Start light — this is harder than it looks
3. Perfect form — no compensating with rotation or lean
4. Controlled lowering — don't drop the weight
5. Breathe while bracing — don't hold breath entire hold

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/extension (hinge)	Full hip hinge ROM	🟡 Moderate
Spine	Resist lateral flexion, maintain neutral	Isometric stability	🟡 Moderate
Knee	Slight flexion/extension	Minimal	🟢 Low
Shoulder	Stabilize under load	Minimal movement	🟢 Low

Spine Safety

Your spine is working isometrically to resist movement — it should NOT bend sideways. If you're leaning, reduce weight.

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❓ Common Questions

How is this different from a regular deadlift?

Suitcase deadlift hold adds massive anti-lateral flexion challenge. You're deadlifting on one side while keeping your body perfectly square and level — much harder on the core than bilateral deadlifts.

What weight should I use?

Start with 30-40% of what you'd use for a regular deadlift. If you deadlift 200 lbs, start with a 60-80 lb dumbbell. This is much harder than it looks.

Should I alternate sides every rep or do all reps on one side?

Do all reps + hold on one side, rest, then switch. This maintains muscular tension and makes the set more effective.

My grip gives out before my core/legs. What should I do?

Use lifting straps to extend the hold, or do additional grip training. Your grip will adapt over time. Alternatively, reduce weight slightly.

Can I do this instead of regular deadlifts?

It's a great variation but shouldn't completely replace bilateral deadlifts. Use it as supplementary work or as part of a rotation.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2015). Low Back Disorders — Tier A
• ExRx.net — Tier C

Programming:

• NSCA Essentials of Strength Training — Tier A
• Functional Training Methods — Tier B

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For Mo

When to recommend this exercise:

• User needs deadlift variation
• User wants to build anti-lateral flexion strength
• User has solid deadlift mechanics already
• User wants combined strength + core exercise

Who should NOT do this exercise:

• Acute low back injury → Wait for recovery
• Poor deadlift mechanics → Master bilateral first
• Severe grip weakness → Build base first

Key coaching cues to emphasize:

1. "Stay centered — don't shift toward the weight"
2. "Shoulders level, no leaning or rotating"
3. "Deadlift straight up, not across your body"

Common issues to watch for in user feedback:

• "I'm leaning" → Weight too heavy or core not braced enough
• "My back hurts" → Check hinge mechanics, reduce weight
• "It feels awkward" → Normal — takes practice to stay square

Programming guidance:

• For strength: 4x3-5 + 15-20s hold, 1-2x/week
• For endurance: 3x8-10 + 30s hold, 2x/week
• Progress when: Can do 3x5 + 20s hold with perfect form

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Last updated: December 2024