Moves/DB Deadlift - Suitcase single bell

DB Deadlift - Suitcase single bell

ID: 761

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Exercise Type:
Lower Hinge
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Eye gaze is neutral — neither looking up nor cranking the neck down.
  2. 2. Feet hip-width apart, weight balanced over mid-foot throughout.
  3. 3. Scapulae retracted and depressed before the pull begins.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.

Progression:

Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.

Common Problems:

Lower back rounding on the pull — cue neutral spine and brace harder before lift-off. Bar drifting forward — keep it dragging against the body.