How to do Suitcase Dead Lift Exercises

A dead lift is one of the most effective total body exercises you can do. The suitcase dead lift works your entire lower body. It mimics the motion of lifting a heavy object on one side of your body, such as a suitcase, shopping bags or infant car seat. Here's how to do suitcase dead lift exercises.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Dumbbells or hand weights

1. Stand with your feet spread shoulder width apart with a weight placed to the side of your right foot.
2. Engage your abdominal muscles by tightening them.
3. Bend your knees, squat down and pick up the weight with your right hand as you inhale. Keep your back flat and straight when squatting down to pick up your weights and keep your feet flat on the floor.
4. Use your left hand to counterbalance yourself until you are strong enough that you don't need it. When you reach that point, place it on your left hip.
5. Return to your original standing position by straightening your legs while you exhale. Use your gluteal and leg muscles to push your body back in to an upright position, not your back muscles.
6. Lower the weight back to the floor by bending your knees and squatting down.
7. Repeat this exercise six to eight times on the right side and then move the weight to the left side and repeat.

Tips & Warnings

• If you cannot squat low enough to pick up the weights from the floor, elevate them a foot or so off the floor by setting them on a stool or bench. As your flexibility and strength increases, you can move them to the floor.
• If you feel a strain in your lower back when doing this exercise, your weights are too heavy or your posture is incorrect.
• Always consult your doctor before beginning an exercise program.