Single Arm Kettlebell Suitcase Deadlift

Instructions for proper form

1. Stand with feet shoulder-width apart, holding a kettlebell in one hand. 2. Engage your core, maintain a neutral spine, and keep your shoulders back. 3. Push your hips back while lowering the kettlebell toward the ground, bending at the hips and knees slightly. 4. Ensure that the kettlebell stays close to your body as you lower it. 5. Lower until your torso is parallel or nearly parallel to the floor. 6. Reverse the movement by driving through your heels and extending your hips to stand back up. Keep the kettlebell close to your body until you’re fully upright. 7. Repeat for the desired number of repetitions and switch sides.

Common mistakes to avoid

1. Rounding the back: Maintain a flat back throughout the movement. 2. Letting the kettlebell drift away from the body: Keep it close to your hips. 3. Overextending the knees: Keep a slight bend in the knees to protect your joints. 4. Not engaging the core: Keep your core tight to support your spine.

Benefits

Specific benefits of the exercise

The Single Arm Kettlebell Suitcase Deadlift improves grip strength, enhances core stability, and targets the latissimus dorsi while also training the hip hinge movement, which is essential for various daily activities.

Expected results and timeframe

With proper execution and consistency (2-3 times per week), expect improved strength and stability in your back and core, along with better overall functional movement within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for novice individuals looking to enhance back strength and core stability, athletes preparing for sports that require strong hips and back, and anyone seeking to improve functional movements.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises, such as the single-arm deadlift, effectively target the abdominal muscles, improve neuromuscular coordination, and promote joint stability, resulting in better performance compared to bilateral exercises.

Variations

Beginner modifications

1. Use a lighter kettlebell to focus on form. 2. Perform the exercise with both hands on a kettlebell before transitioning to single-arm. 3. Perform the movement sitting on a bench to minimize range of motion initially.

Advanced progressions

1. Increase kettlebell weight. 2. Perform the lift from an elevated position (e.g. a box) to increase difficulty. 3. Combine the deadlift with an overhead press after standing upright.

Integrations

Complementary exercises

Planks, bent-over rows, and lunges to enhance overall body strength and stability.

Super set recommendations

Pair with TRX rows or kettlebell swings to maximize back and core engagement within the same workout.

Sample workout routines

A sample routine might include: Warm-up (dynamic stretches), Single Arm Kettlebell Suitcase Deadlift (3 sets of 10 reps each arm), Plank (3 sets of 30 seconds), Bent-over Row (3 sets of 10 reps), and Cool-down (static stretches).

Exercise combinations

Can be combined with exercises targeting the lower body (like squats) or core (like Russian twists) to create a balanced routine.

Best time to do this exercise in your workout

Best performed in the strength portion of your workout after a proper warm-up and before fatigue sets in, allowing focus on form and control.