Quick Answer
Barbell Suitcase Deadlift is a intermediate strength exercise that targets your glutes, hamstrings, obliques and lower back. It uses a barbell. (Also known as Suitcase Deadlift) Stand beside the center of a barbell with feet shoulder-width apart.
Video Tutorial
How to Perform the Barbell Suitcase Deadlift
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(Also known as Suitcase Deadlift) Stand beside the center of a barbell with feet shoulder-width apart.
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Hinge at the hips and bend your knees to grip the center of the bar with one hand.
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Brace your core to keep your torso straight and resist lateral flexion.
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Drive through your feet and extend your hips and knees to stand tall.
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Lower the barbell back to the floor under control.
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Repeat for the desired reps, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Barbell Suitcase Deadlift isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Bodyweight Romanian Deadlift
Hamstrings • Body Only
Stiff-Legged Deadlift
Hamstrings • Dumbbell
Barbell Romanian Deadlift
Hamstrings, Glutes • Barbell
Frequently Asked Questions
What muscles does the Barbell Suitcase Deadlift work?
The Barbell Suitcase Deadlift primarily works your glutes, hamstrings, obliques and lower back. Secondary muscles include the core, forearms, quadriceps and traps.
What equipment do I need for the Barbell Suitcase Deadlift?
The Barbell Suitcase Deadlift needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Barbell Suitcase Deadlift suitable for beginners?
The Barbell Suitcase Deadlift is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Barbell Suitcase Deadlift should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Barbell Suitcase Deadlift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes, hamstrings, obliques and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.