CrossFit Journal Article Reprint.
First Published in CrossFit Journal Issue 55 - March 2007
The Suitcase Deadlift
Dumbbell Style
Michael Rutherford
The health lift, known more commonly as the deadlift, is the most basic of essential movements. If an athlete
were to do little more than deadlift they would most certainly stay very functional and possesses good strength.
I view the deadlift as a sign of vitality and independence. The simple task of squatting to the deck and picking up
an implement represents baseline functionality. When someone can no longer squat and pick up their belongings,
their independence is gone.
Deadlifting is traditionally executed straight on; facing the bar/dumbbell/dog food/landscape mulch, but deadlifting an
object at the side is a different and equally useful skill. It can involve just about any object with a handle. Those living
in rural areas or raised on a farm are accustomed to picking up their stuff and moving by foot to the destination.
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[email protected] The Suitcase Deadlift (continued...)
Suitcase deadlifting with two objects allows for
greater overall load and trains the grip and shoulder
girdle stabilizers simultaneously. However, suitcase
deadlifting is actually easier to manage with two objects,
assuming the loads are reasonable, than with one. The
counterbalancing of the loads reduces the stabilization
requirements. This is why my suitcase deadlift workouts
generally involve one dumbbell.
There are plenty of occasions when you need to stand
with an object held at your side, such as luggage,
grocery bags, a bucket, a baby seat, an ammo can, or any
number of objects. Then there is the situation when you
sling a load to the shoulder. The weight is to the side
and you need to dip (squat) to launch it. This uneven
load increases the demand for lateral and rotational
torso stabilization, requires minimal equipmentwhich
makes is it especially well-suited for groupsand has
greater applicability to real-life situations.
The dumbbell suitcase deadlift is initiated by placing the
dumbbell to the side. The feet are spaced evenly about
shoulder width. The athlete squats to grasp the dumbbell
and initiates extension by tightening the midsection and
pressing through the heels while maintaining a firm and
fixed flat back position. Spotters or trainers need to
look for hips racing ahead and finishing their extension
before the back rises. The posture and angle of the back
should remained fixed from lift-off to full extension.
Trainers should also insure that the hand with the load
is straight and doing nothing more than holding onto
the load, bit bending at the elbow or shrugging from the
shoulder. The other arm is used as a balancing aid. Once
the movement has been practiced successfully, then the
opposite hand can be placed on the hip or the head.
Not all athletes have the mobility to squat this deep.
Tall athletes already have challenges with squatting to an
elevated barbell. If the athlete cannot assume a correct
starting position, with eyes forward, chest up, and back
flat, then the load should be elevated. Solid surfaces can
be created at appropriate heights by stacking bumper
plates or using supine benches or pulling blocks. Just
make sure that your athlete is protected.
Three suitcase deadlift ideas
I use a wide range of repetitions when prescribing this
movementtypically anywhere from three to fifteen
repetitions per side, depending on the weight of the
dumbbells and the intended stimulus of the workout.
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[email protected] The Suitcase Deadlift (continued...)
This allows for sound practice without compromising
the objectives for the session.
Single-side suitcase deadlifting is easy to integrate into
your workout repertoire.
Pull/push
This involves two different-size dumbbells. The object
is to deadlift and push press. Deadlift 20 reps per side,
and then push press another, lighter, dumbbell for two
reps. Return to the suitcase (dumbbell) and deadlift it
18 times. Return to the push press movement for two
repetitions. Continue in this fashion until the deadlifting
is reduced to two reps and the push presses have
totaled 20 reps.
Suitcase relays
My large groups love relay events. I attempt to balance
out the strength and fitness of the groups. Sometimes
it is males verses females. Then I shoot to the middle of
the strength curve and pick a dumbbell for each group.
Finally, I go to the track and pick a relay distance or time
assignment for the workout. Each member of the group
suitcase deadlifts five reps per side and then walks 50
paces with the dumbbell in the right hand and 50 paces
with it in the left. The next athlete in line counts the
paces. At the conclusion of their effort, each athlete
takes off sprinting around the track and returns to the
end of their teams line. The first group to finish ends
up counting the losers effort and looking forward to a
burpee workout sometime in the future.
The athlete squats to grasp the
dumbbell and initiates extension
by tightening the midsection and
pressing through the heels while
maintaining a firm and fixed
flat back position... the posture
and angle of the back should
remained fixed from lift-off to
full extension.
Bad baggage
One of my clients favorite workouts involves a
combination of suitcase deadlifts and farmers walks. Its
similar to the relay but is done individually and goes for
a specific number of rounds. I call it Bad Baggage. Start
by walking an assigned distance (say, 50 meters) with
the dumbbell in the right hand; then stop and execute
five suitcase deadlifts. Switch the dumbbell to the left
hand, walk back to the start, and execute five suitcase
deadlifts in the left hand. We think of it as practice for
the times you pick up the wrong luggage at the baggage
claim.
Michael Rutherford (a.k.a. Coach Rut) is the
owner of CrossFit Kansas City/Boot Camp
Fitness. He has over a quarter-century of
fitness coaching experience with athletes of all
ages. He has also worked in hospital wellness
environments and rehabilitation clinics. Rut
holds academic degrees in biology, physical
education, and exercise physiology and sports
biomechanics. He is a USAW-certified Club
Coach and is a CrossFit level-3 trainer. He is
also the current national Masters Champion
in weightlifting at 94 kg. You can learn more
dumbbell exercises from his DVDs Dumbbell
Moves, Vol.1 and the new Volume II.
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