Barbell Suitcase Deadlift
Also known as: One-Arm Barbell Deadlift, One-Arm Barbell Side Deadlift, Barbell Side Deadlift, BB Suitcase Deadlift
Body region
Muscles
Main
Helps
- Erector Spinae
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Biceps Femoris
- Semitendinosus
- Semimembranosus
Holds
Equipment
Technique
- Stand beside a barbell on the floor, parallel to it, with the bar next to one foot.
- Squat down and grip the bar in the middle with one hand so it balances.
- Brace your abs and stand up without leaning toward the bar.
- Lower it back down under control; finish your reps, then switch sides.
Cues
- Stay square and tall, as if carrying a suitcase.
- Grip the exact middle so the bar does not tip.
- Start light; the obliques must resist the side pull.
Common mistakes
- Leaning or twisting toward the loaded side.
- Gripping off center and fighting a tipping bar.
- Rounding the back to pick the bar up.