# Barbell Suitcase Deadlift

URL: https://heatsy.app/ex/barbell-suitcase-deadlift

Also known as: One-Arm Barbell Deadlift, One-Arm Barbell Side Deadlift, Barbell Side Deadlift, BB Suitcase Deadlift

Body region: Glutes, Core, Legs, Back

## Muscles

- Main: Quadratus Lumborum, External Oblique, Internal Oblique, Gluteus Maximus
- Helps: Erector Spinae, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Trapezius, Latissimus Dorsi, Gluteus Medius, Flexor Digitorum Superficialis

## Equipment

- Barbell

## Technique

1. Stand beside a barbell on the floor, parallel to it, with the bar next to one foot.
2. Squat down and grip the bar in the middle with one hand so it balances.
3. Brace your abs and stand up without leaning toward the bar.
4. 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.

## Alternatives

- [Dumbbell Side Bend](https://heatsy.app/ex/dumbbell-side-bend)
- [Deadlift](https://heatsy.app/ex/deadlift)