Suitcase Deadlift is a unilateral strength workout to build lateral chain(left and right sides of the body) stability and minimize left and right imbalances. The name comes from the fact that it resembles carrying a suitcase with one hand.
For runners, lateral stability is key to reducing ipsilateral pelvic drop and trunk bend during stance. Minimizing left and right imbalance is important in making the gait more efficient and avoiding associated overuse injuries.
How to do it
- This workout requires kettlebells or dumbbells. To begin with, use a manageable weight of 8kg to 10kg. Since this workout is a variation of deadlift setup and instructions are similar to a classic deadlift.
- Get in a neutral position, with both feet hip-width apart (slightly lower than shoulder-width). Feet should be neutral and toes pointing straight
- Keep the weight adjacent to the foot on the lateral side.
- Now push the hips back to bend down to hold the kettlebell. The deadlift is not a squat, so while doing this ensure your hip is not going down below a quarter squat position. Please see Figure A.
- Lift the kettlebell up from the ground while you stand up fully. While standing up ensure the weight is on your heels and drive from the ground with your heels. Once you stand up fully squeeze your glutes. Please see Figure B.
- Keep the core and glutes engaged. The back should be straight and not arched or hunched. Head position is neutral and gaze is to look forward.
- Follow the same path back to the start position as shown in Figure A.
When to do it
This should be part of your strength training, Start with 2 sets of 10 repetitions on each side. As you master the movement, gradually increase the weight and sets.