Step by step instructions, muscle activation and variants for the Barbell Suitcase Deadlift (one arm).
The barbell one-arm side deadlift is a unilateral hip-hinge exercise performed with the barbell held at the side of the body in one hand, similar to carrying a suitcase. It develops total lower-body strength through the quadriceps, hamstrings, and glutes while placing high anti-lateral-flexion demand on the core.
Common mistakes content is coming soon.
The Barbell Suitcase Deadlift (one arm) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.