Suitcase Deadlift for BJJ
The suitcase deadlift is a single-arm deadlift that creates massive anti-lateral flexion demand on the core. Lifting a heavy weight on one side while keeping the torso upright builds the oblique strength to resist being tilted. This exercise builds the core stability needed when an opponent pulls you to one side.
✓ Step-by-Step Instructions
- 1 Stand next to a barbell or heavy dumbbell.
- 2 Squat down and grip the weight with one hand.
- 3 Brace your core to resist tilting toward the weight.
- 4 Stand up keeping your torso perfectly vertical.
- 5 Hold the lockout position briefly.
- 6 Lower back down with control.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Develops the anti-lateral flexion strength to resist being pulled off-balance from a single grip. The unilateral loading mimics the asymmetric demands of grappling where forces are rarely balanced.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Leaning toward the weight side
- ⚠ Rotating during the lift
- ⚠ Not bracing the core before lifting
- ⚠ Using too light a weight to challenge the core
🔄 Variations
- → Heavy suitcase deadlift
- → Suitcase deadlift to carry
- → Deficit suitcase deadlift
- → Kettlebell suitcase deadlift
Track Your Suitcase Deadlift Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Suitcase Deadlift help my BJJ game? ▼
Develops the anti-lateral flexion strength to resist being pulled off-balance from a single grip. The unilateral loading mimics the asymmetric demands of grappling where forces are rarely balanced.
What equipment do I need for the Suitcase Deadlift? ▼
You will need: barbell or dumbbell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Suitcase Deadlift? ▼
The Suitcase Deadlift is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.