This exercise can be done as a workout all its own or performed with a combination of other exercises such as deadlifts and squats. The average side bend just doesn t cut it when it comes to building a truly strong midsection.
The suitcase carry is helpful in building the stability and strength to carry out these maneuvers and even if you don t plan on carrying a heavy bag anytime soon it will still go a long way in building you a rock hard core and shoulder.
Suitcase lift exercise. Give yourself a break between the suitcase carry exercise and any other exercise that relies on grip strength. The suitcase deadlift is a deadlift variation that can be done to increase total body strength muscle hypertrophy of the back hamstrings and glutes and to develop greater movement patterning. How to do it grab a dumbbell most men can start in the 50 to 80 pound range and hold it like a suitcase keeping your shoulders square and.
Very strong people often get humbled the first time they try it. So let s look at how to perform the exercise. The suitcase deadlift is old school and brutal.
Suitcase deadlift is a total body and free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the traps abs calves lower back glutes and quads. Whether you want to lift heavier or want to perform body exercises like a human flag without stronger core you won t be able to accomplish your goal. Through suitcase deadlift you are training your body to stay stable and balanced in adverse condition by changing its center of mass.
Use the exercise as a warmup or a finisher john says. Simply grab a heavy weight in one hand. The only suitcase deadlift equipment that you really need is the following.
The suitcase carry can be done with a dumbbell kettlebell or for a real challenge a barbell. Here s christian thibaudeau with more info.
