'SUITCASE' DEADLIFT!

 

Move Beyond Lunges: Why I Swap Them for the Suitcase Deadlift

As a coach and weightlifting advocate, I often see people default to lunges when they want to build leg strength. But I’ve got a go-to substitute I prefer: the suitcase deadlift.

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Why I Favor the Suitcase Deadlift Over Lunges

Lunges are a staple in many training programs, but they can aggravate knees or balance issues in some people. The suitcase deadlift, on the other hand, gives you many of the same strength benefits — and more — with less stress on the joints.

Here’s what makes it a great alternative:

• More joint-friendly: The load stays beside your body rather than in front, reducing shear stress on the knees and ankles.

• Better functional strength: It emulates daily movements (think picking something heavy off the ground) via the hip hinge, engaging glutes, hamstrings, quads, core, and even grip.

• Improves grip and stability: Holding weight in one or both hands at your side forces your grip, forearms, and core to stabilize more actively.

• Simplified form: You keep your feet about hip-width apart, stay grounded, and hinge at the hips rather than stepping forward and balancing like in a lunge.

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How to Perform a Suitcase Deadlift (Properly)

1. Stand with feet about hip-width apart, holding a dumbbell or kettlebell in each hand (or optionally, one in one hand).

2. Soften your knees slightly and brace your core.

3. Hinge at the hips — push your hips back while keeping your back flat and chest up.

4. Lower the weights close to your sides (or let them lightly tap the ground).

5. Pause, then drive through your heels and extend your hips to return to standing.

6. Repeat for 8–12 reps, 3–4 sets.

If you’re using heavier loads or want variation, you can also use a trap bar or alternate weights.

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What If Lunges Hurt Your Knees?

If any lunge variation causes discomfort, don’t force it. Instead, either modify or replace them:

• Try gentler versions (e.g. reverse lunges, shorter range of motion, side lunges)

• Or go straight to alternative movements — like the suitcase deadlift or hinge-based exercises

• Start light, assess what feels safe, and only increase load when stable and pain-free

Many clients who couldn’t do lunges comfortably have had success switching to the suitcase deadlift as their leg-strengthening workhorse.

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