Optimizing Human Performance

Suitcase Deadlift

Suitcase Deadlift

Execution: The client will start with the bar on one side of their body with the middle of their foot centered with the bar. Once finding a neutral position, the athlete will send the hips back and find a tight position to pull from. Once the lift begins, it is important to keep the back straight and hips in line with each other until the client gets to the lock out position. Descending will also keep these same characteristics. Notes: Adding plates to stand on (as shown in the video) adds a greater range of motion for the athlete to move through, making the lift more difficult. Depending on the client's needs, the bar may start in a higher or lower position to achieve the necessary training stimulus. Purpose: The suitcase deadlift is a great way to strengthen the posterior side of the body. It also is great for fixing a client's strength imbalances whether it’s the entire posterior that need to balance out to the anterior side or if one lateral side is weaker than the other. Programing: When incorporating the suitcase deadlift into a program, it is important that the client focuses on keeping one side of the body as close to symmetrical to the opposite side. Balancing out the body is more important than picking up the most weight for this movement. This can be used as accessory work after the major lifts or on lighter lifting days between heavier deadlifting and or squatting sessions. Variations: Different equipment can be implemented instead of the farmers walk bar (classic barbell, dumbbell, kettlebell, etc.), as well changing athlete into a split stance or even a single leg stance.  

*RESULTS MAY VARY - NOT ALL TESTIMONIALS ARE COMMON



Request More Information

Cancel
On Site Training in Austin Free Report - Central Athlete

Let us e-mail you this Free Report


Cancel