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How to Do

How to Do Barbell Row Suitcase Deadlift

Each barbell row suitcase deadlift should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this barbell row suitcase deadlift.

Beginning

Beginning Row Suitcase Deadlift

1. Stand tall in front of a kettlebell on one side of your body. (You can also use a loaded barbell or dumbbell, which should be resting on a bumper plate to reduce the distance you must travel to pick it up.)

2. Assume your standard deadlift stance, hinge forward with your hips, and grab the kettlebell.

Movement

Row Suitcase Deadlift Movement

1. Choose a relatively light barbell. Stand with your feet about shoulder-width apart, and hold the barbell in one hand, with your arm full extended and hanging by your side. Your hand should be right in the center of the bar so that you'll be able to balance the weight. Allow the barbell to rest against your outer thigh.

2. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Making sure that your back remains straight, bend your knees slightly, and hinge forward from your hips so that your back is about 45 degrees to the floor. Allow the arm holding the barbell to hang down directly from your shoulders.

3. Hold your torso still and drive the elbow to bring the barbell to the side of your chest. Make sure that your elbows don't flare out. Pause for a moment then slowly lower the barbell until the arm is hanging down from your shoulder. Make sure that your back doesn't arch or round at any point during the lifting or lowering phase.

4. Straighten up to a standing position by pushing the hips forward and bring the barbell to rest against your outer thigh. Repeat for the required number of repetitions, then switch sides.

Benefits

Row Suitcase Deadlift Benefits

This exercise can be done at home or in the gym.

This efficient exercise allows you to work muscles in both your upper and lower body at the same time. The deadlift helps build strength and power in your lower back and legs, and the row will target the back muscles.

Exercise Aliases

How To Do Barbell Deadlifts, Suitcase Deadlift Exercise, Deadlift Rows.