Kettlebell Suitcase Deadlift
Table of Contents:
Exercise Information
- Alternative Names: Suitcase deadlift with a kettlebell, double kettlebell deadlift
- Type: Strength
- Experience Level: Beginner
- Equipment: Kettlebells
- Muscles Targeted: Hamstrings, glutes, quads, calves, lower and upper back, forearms, abs
- Mechanics: Compound
- Average Number of Sets: 2-4 with 6-12 reps each
- Variations: Single arm kettlebell suitcase deadlift
- Alternative: None
The kettlebell suitcase deadlift is similar to the basic version but performed by holding a kettlebell on either side of the body. The exercise has a similar movement pattern to picking a suitcase up off the floor. It is one of the most effective kettlebell deadlift variations for engaging your hamstrings and hips.
Kettlebell Suitcase Deadlift Exercise Information
- Alternative Names: Suitcase deadlift with a kettlebell, double kettlebell deadlift
- Type: Strength
- Experience Level: Beginner
- Equipment: Kettlebells
- Muscles Targeted: Hamstrings, glutes, quads, calves, lower and upper back, forearms, abs
- Mechanics: Compound
- Average Number of Sets: 2-4 with 6-12 reps each
- Variations: Single arm kettlebell suitcase deadlift
- Alternative: None
How to do a Kettlebell Suitcase Deadlift
Start the kettlebell suitcase deadlift by placing a kettlebell (weighing between 20 and 45 lbs) on either side of your feet. While pushing your hips backward, hinge forward so that your torso is almost parallel to the ground. Grab the kettlebells by their horns with a neutral grip and drop your hips below the shoulder level. Drive through your foot and push the floor to extend your knees and hips until they are locked out at the top. Reverse the movement and hinge forward to repeat the required number of reps.
Tips
- Avoid setting your hips too low, as it will put you in a disadvantageous position.
- Do not retract the shoulder blades because it shortens your arms’ length and requires you to move the weight through a larger range of motion.
- Keep your arms tucked in so that the kettlebells travel right along the sides of your body throughout the exercise.
Variation with Single Kettlebell
It is similar to the double kettlebell version except that you do it by placing a kettlebell on one side of your feet and then grabbing it with one hand.