Kettlebell Suitcase Deadlift
The Kettlebell Suitcase Deadlift is a functional strength exercise where you lift a weight positioned at your side, targeting the glutes and hamstrings while challenging core stability. By resisting the urge to lean sideways, this movement strengthens the obliques and improves hip hinge mechanics.
This exercise places unique asymmetrical demands on your spine and core stabilizers. Our AI analyzes your daily recovery metrics, such as HRV and sleep quality, to determine if your central nervous system is primed for this stability challenge or if a symmetrical variation is safer today. Additionally, by comparing your RPE and grip fatigue data over time, the app learns your specific strength imbalances and adjusts load recommendations to ensure your glutes drive the movement rather than your lower back.
Form Cues
- Stand with feet hip-width apart
- Hinge your hips back to lower yourself
- Keep your shoulders level and square
- Brace your core as if preparing for a punch
- Drive through your heels to stand tall
- Don't let your torso lean toward the weight
- Don't round your lower back
- Don't squat down with your knees forward
- Don't shrug your shoulder at the top
Common Mistakes
- Leaning sideways toward the kettlebell
- Turning the movement into a squat
- Rounding the spine during the lift
- Allowing the shoulders to twist
Muscles Worked
This exercise primarily targets the posterior chain, specifically the glutes and hamstrings, through the hip hinge pattern. Uniquely, it heavily engages the obliques and quadratus lumborum to resist the lateral pull of the weight, effectively turning a lower-body lift into a powerful core stability challenge.
Primary
Secondary
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