Moves/DB Deadlift - Suitcase

DB Deadlift - Suitcase

ID: 754

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Exercise Type:
Lower Hinge
Contraindications:
Knee Problems, Shoulder Issues/Mobility
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Drive the floor away on the concentric — think push, not pull.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Hips and shoulders should rise at the same rate out of the bottom position.
  4. 4. Feet hip-width apart, weight balanced over mid-foot throughout.

Regression:

Slow the eccentric to a 4-count descent to reinforce hamstring loading and spine position before adding intensity.

Progression:

Add load via barbell, trap bar, or kettlebell. Progress to a single-leg variation to increase instability and unilateral demand.

Common Problems:

Losing upper-back tension mid-set — cue scapular retraction and lat activation before each rep.