KETTLEBELL SINGLE SUITCASE DEADLIFT
What muscles does the kettlebell single suitcase deadlift target?
The kettlebell single suitcase deadlift is a deadlift variation that mainly targets your back, but also your legs, your core and shoulders.
The deadlift is a complex exercise and requires some practice. Beginners can start with this variation (also check out the double suitcase deadlift) or the conventional kettlebell deadlift before progressing onto the barbell deadlift.
How to perform a kettlebell single suitcase deadlift?
Start with your feet hip width apart and a kettlebell outside one foot.
The main movement to focus on is the hip hinge: You will bend at your hips, not your lower back and bring your chest parallel with the floor. In order to keep your spine neutral, think about bracing your core, pulling your shoulders back and down and looking a few feet ahead of you (don’t lift your head up).
Bend your knees and hinge at the hips to grab the kettlebell.
From here, drive through your heels to bring your hips forward until your upper body is upright and the kettlebell is against your thigh. Carefully lean forward at your hips to put the weight back down.
Video Demo : 5 Kettlebell Deadlift Variations
Pro tips
When lowering the weights down, imagine shutting the door with your butt
Your hips, shoulders and head always form a straight line.
Before lifting the kettlebell up, send your shoulders back and down.
How to tell if you’re doing it right?
You keep a neutral spine throughout the movement and don’t feel any lower back pain. You are bending at your hips without rounding your back.