Suitcase Deadlifts... I really like them

Master Of Chokes · 09-08-2008, 07:27 PM

ever done them... I started doing them after a herniated back issue to help get my back in order and health and strong again... man this exercise is pretty good...

ive been using a short bar for better stability and grabbing it in the middle and you just pick it up like a deadlift or squat motion (think like picking up your suitcase from the ground) and then back down... pretty good low back workout.... much better than extensions in my book....plus multi joint compound movement...

trapz · 09-10-2008, 01:03 AM

ok your gonna have to explain them a little better... where are you grabbing the bar... you talkig about sumo deads?

Master Of Chokes · 09-10-2008, 03:56 PM

Quote:

Originally Posted by trapz

ok your gonna have to explain them a little better... where are you grabbing the bar... you talkig about sumo deads?

no not sumos... the bar is perpendicular not parallel like in reg or sumo deadlifts...

see pics attached

sparkey · 09-10-2008, 04:19 PM

there are a couple of examples on youtube...

YouTube - Suitcase Deadlift 275 per hand

graeme0831 · 09-10-2008, 04:22 PM

Quote:

Originally Posted by Master Of Chokes

no not sumos... the bar is perpendicular not parallel like in reg or sumo deadlifts...

see pics attached

so you hold the barbell in one hand, do you have another one in the other hand? why not try dumbell deadlifts?

bm11 · 09-10-2008, 05:27 PM

I have a bar at the gym that is set up like that. Its an odd looking motherfucker, but it puts you in that exact position.

I don't like the feel of deads where you can't drag up your legs. Hits my lower back in a not alltogether good sort of way.

trapz · 09-10-2008, 06:48 PM

oh, so its basically like trap bar deads if you dont have a trap bar

... thats the bar bm is talkin about

bm11 · 09-10-2008, 08:20 PM

Pretty sure that was what it was called!

Master Of Chokes · 09-11-2008, 08:09 PM

ya same type of grip and movement with the TRAP bar...

reason im liking them with just the straight bar is the balance factor and the core being engaged more (abs and spinal erectors etc...)... this has benefited me due to a herniated disk in my lower back and the nerve pain down the leg...

I also have a trap bar and use it when going heavier and do them on back day... I do the suitcase deadlift version on leg day at the end of the workout...

paradroid · 09-12-2008, 08:00 AM

Quote:

Originally Posted by Master Of Chokes

ya same type of grip and movement with the TRAP bar...

reason im liking them with just the straight bar is the balance factor and the core being engaged more (abs and spinal erectors etc...)... this has benefited me due to a herniated disk in my lower back and the nerve pain down the leg...

I also have a trap bar and use it when going heavier and do them on back day... I do the suitcase deadlift version on leg day at the end of the workout...

Very interested in this! I've got a couple of herniated discs, sciatica both sides and some occasional motor problems in one leg from a motorcycle accident. I've not done any deadlifts for ages and i really miss them. I'm sure if i could find an excercise to strengthen my lower back without doing any further damage i could limit some of these symptoms.
How is your back after doing these? Any problems?

Heavy D · 09-12-2008, 11:27 AM

oh man i thought you meant with a real suitcase

Master Of Chokes · 09-12-2008, 08:16 PM

Quote:

Originally Posted by Heavy D

oh man i thought you meant with a real suitcase

LOL... well when I do sumo deadlifts i use a real sumo wrestler as weight...but not for the suitcase ones...

Master Of Chokes · 09-12-2008, 08:18 PM

Quote:

Originally Posted by paradroid

Very interested in this! I've got a couple of herniated discs, sciatica both sides and some occasional motor problems in one leg from a motorcycle accident. I've not done any deadlifts for ages and i really miss them. I'm sure if i could find an excercise to strengthen my lower back without doing any further damage i could limit some of these symptoms.
How is your back after doing these? Any problems?

starting off lighter and working you way up its been great... and also bc its just one side you cant go as heavy as reg deads and that takes some of the strain off... they work the core, abs and lower back really well... no problems so far....

RIPT · 09-18-2008, 09:25 AM

Would they still train your back muscles as much with the weight being at the sides??

Master Of Chokes · 09-18-2008, 08:25 PM

Quote:

Originally Posted by RIPT

Would they still train your back muscles as much with the weight being at the sides??

prob not as well for sheer size bc you cannot go as heavy, but they work well for supporting and strengthening your core and lower back and grip which overall will help your other big lifts....

RIPT · 10-04-2008, 10:34 AM

The H.S deadlift machine has the handles at the side also. I tried it and felt it in my back....

Master Of Chokes · 10-04-2008, 05:27 PM

i like doing them with only 1 barbell not 2 like in the youtube video... and reps.... makes the core work hard and the lower back work extra hard to stabilize the body... so one had is free...

for heavier deadlifts etc... i would just use my trap bar

LateBloomer · 10-07-2008, 09:40 PM

If your gym has farmer's walk bars these work great as well for suitcase deads.

RIPT · 10-19-2008, 01:28 PM

Arn't those bars the same??^^

hellraiser27 · 10-19-2008, 09:24 PM

Quote:

Originally Posted by graeme0831

so you hold the barbell in one hand, do you have another one in the other hand? why not try dumbell deadlifts?

Exactly. Maybe because its a little higher off the ground.
But why would you do them one handed if you already have a back problem?

Master Of Chokes · 10-20-2008, 04:51 PM

Quote:

Originally Posted by hellraiser27

Exactly. Maybe because its a little higher off the ground.
But why would you do them one handed if you already have a back problem?

bc when you do them one handed with a long bar you definately cannot use the massive amount of weight you could doing reg deads or sumo deads... so the lighter load is less stressful on your spine/disks etc... but bc its loaded on one side its harder to balance and makes you work your lower back muscles and core muscles/abs very well..... and also i think bc of the fact you have to squeeze your abs and core and lower back muscles "more" to balance and get the one sided weight up it also protects the spine/disks more... therefor making it a "safer" deadlift movement for someone with a spine/disk injury... at least that is my experience... they have helped me strengthen my lower back so that ive been able to do trap bar deadlifts at my more usual deadlift weight...

09-08-2008, 07:27 PM	#1 (permalink)
Master Of Chokes Senior Member Master Of Chokes's Stats Join Date: Mar 2007 Posts: 634 Status: Offline Master Of Chokes's Info Location: Country:	Suitcase Deadlifts... I really like them ever done them... I started doing them after a herniated back issue to help get my back in order and health and strong again... man this exercise is pretty good... ive been using a short bar for better stability and grabbing it in the middle and you just pick it up like a deadlift or squat motion (think like picking up your suitcase from the ground) and then back down... pretty good low back workout.... much better than extensions in my book....plus multi joint compound movement...

09-10-2008, 01:03 AM	#2 (permalink)
trapz Senior Member trapz's Stats Join Date: Jul 2006 Posts: 9,562 Status: Offline trapz's Info Location: Country:	ok your gonna have to explain them a little better... where are you grabbing the bar... you talkig about sumo deads?
	__________________ "some say im gangsta some say im crazy, if they ask me, i say im what i say the hood made me....now i can stunt til my ass is broke like jay z, or put 100grand on any nigga ass who try an play me"

09-10-2008, 05:27 PM	#6 (permalink)
bm11 Senior Member bm11's Stats Join Date: Feb 2007 Posts: 2,961 Status: Offline bm11's Info Location: Country:	I have a bar at the gym that is set up like that. Its an odd looking motherfucker, but it puts you in that exact position. I don't like the feel of deads where you can't drag up your legs. Hits my lower back in a not alltogether good sort of way.
	__________________ While BM11 generally tries to relay accurate information based the research that he has done, he is occasionally wrong, and offers apologies in advance for being so, on the occasions that wrong information is given.

09-10-2008, 06:48 PM	#7 (permalink)
trapz Senior Member trapz's Stats Join Date: Jul 2006 Posts: 9,562 Status: Offline trapz's Info Location: Country:	oh, so its basically like trap bar deads if you dont have a trap bar ... thats the bar bm is talkin about
	__________________ "some say im gangsta some say im crazy, if they ask me, i say im what i say the hood made me....now i can stunt til my ass is broke like jay z, or put 100grand on any nigga ass who try an play me"

09-10-2008, 08:20 PM	#8 (permalink)
bm11 Senior Member bm11's Stats Join Date: Feb 2007 Posts: 2,961 Status: Offline bm11's Info Location: Country:	Pretty sure that was what it was called!
	__________________ While BM11 generally tries to relay accurate information based the research that he has done, he is occasionally wrong, and offers apologies in advance for being so, on the occasions that wrong information is given.

09-11-2008, 08:09 PM	#9 (permalink)
Master Of Chokes Senior Member Master Of Chokes's Stats Join Date: Mar 2007 Posts: 634 Status: Offline Master Of Chokes's Info Location: Country:	ya same type of grip and movement with the TRAP bar... reason im liking them with just the straight bar is the balance factor and the core being engaged more (abs and spinal erectors etc...)... this has benefited me due to a herniated disk in my lower back and the nerve pain down the leg... I also have a trap bar and use it when going heavier and do them on back day... I do the suitcase deadlift version on leg day at the end of the workout...

09-12-2008, 11:27 AM	#11 (permalink)
Heavy D Senior Member Heavy D's Stats Join Date: Jul 2006 Posts: 593 Status: Offline Heavy D's Info Location: Country:	oh man i thought you meant with a real suitcase

09-18-2008, 09:25 AM	#14 (permalink)
RIPT Senior Member RIPT's Stats Join Date: Jul 2006 Posts: 3,712 Status: Offline RIPT's Info Location: Country:	Would they still train your back muscles as much with the weight being at the sides??
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10-04-2008, 10:34 AM	#16 (permalink)
RIPT Senior Member RIPT's Stats Join Date: Jul 2006 Posts: 3,712 Status: Offline RIPT's Info Location: Country:	The H.S deadlift machine has the handles at the side also. I tried it and felt it in my back....
	__________________ The two best things for your health are humping and pumping. -- Who wants to see a 200 pund Mr.Olympia?-Arnold Schwarzenegger

10-04-2008, 05:27 PM	#17 (permalink)
Master Of Chokes Senior Member Master Of Chokes's Stats Join Date: Mar 2007 Posts: 634 Status: Offline Master Of Chokes's Info Location: Country:	i like doing them with only 1 barbell not 2 like in the youtube video... and reps.... makes the core work hard and the lower back work extra hard to stabilize the body... so one had is free... for heavier deadlifts etc... i would just use my trap bar

10-07-2008, 09:40 PM	#18 (permalink)
LateBloomer New Member LateBloomer's Stats Join Date: Mar 2007 Posts: 27 Status: Offline LateBloomer's Info Location: ChiTown Baby! Country:	If your gym has farmer's walk bars these work great as well for suitcase deads.

10-19-2008, 01:28 PM	#19 (permalink)
RIPT Senior Member RIPT's Stats Join Date: Jul 2006 Posts: 3,712 Status: Offline RIPT's Info Location: Country:	Arn't those bars the same??^^
	__________________ The two best things for your health are humping and pumping. -- Who wants to see a 200 pund Mr.Olympia?-Arnold Schwarzenegger