Barbell Suitcase Deadlift
A one-arm deadlift with the barbell beside you, gripped at its centre like a suitcase. The offset load makes your obliques and grip fight side bending while the hips and legs drive the lift.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Obliques
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3
- Reps
- 5–8 per side
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand beside the centre of a loaded barbell that runs front to back, feet hip-width apart, and grip the middle of the bar with one hand, palm facing in.
Sit your hips back and bend your knees until you can grip the centre of the bar with a straight arm.
Brace your trunk and square your shoulders so you are not leaning toward the bar.
Drive through your feet and stand up, keeping the bar close to your leg and your torso upright.
Pause at the top without tilting toward the weight.
Lower the bar under control by bending your hips and knees, then switch sides after the set.
Breathing: Brace before each pull, exhale at the top and re-brace before lowering.
Coaching tips
Shoulders level
Grip dead centre
Stand tall against the pull
Common mistakes
Leaning toward the bar
Gripping off-centre so the bar tips
Rounding the back to reach down
Dropping the bar on the way down
Safety notes
Start light; the offset load tests your trunk far more than your legs.
Use chalk or straps rather than letting your grip fail mid-rep.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.