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  1. #1
    md corral is offline Senior Member
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    Default Question: Suitcase DL from Secrets of Core Training "Backside"

    I posted a month or so ago about tweaking my back DL'ng. It was a combination of working some1 rep maxes and then starting PTTP: PTTP & Lower Back Injuries

    I've got my copy of Secrets of Core Training. REALLY good DVD. I'm working the progressions.

    Question: Master RKC BJ & Gray Cook mention working up to a "respectable weight" for 3 - 5 reps for 3 - 5 sets after a month or so of work on the Suitcase DL before moving on to the next progression. Does anyone have any input as to what a "respectable weight" might be?

    I straight bar DL ~360lbs and want to get to 400-425lbs. I'm currently working with a 32kg KB or an 80lb DB for the suitcase DL after a couple of weeks.

  2. #2
    Steve W. is offline Senior Member
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    My best DL is 425 and I can do a comfortable double or triple with 220 in the suitcase DL. For the suitcase DL, I use a cambered bench press bar so the bar doesn't try to roll out of my hand without using a hook grip. I use 35lb plates and stand on a low box so the range of motion is equivalent to a regular bar with 45lb plates.

    I find I can maintain my regular DL very well with just heavy swings and suitcase DLs.

  3. #3
    BJones RKC is offline Senior Member
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    It is very relative to the individual - Adam Glass has pulled a lot of weight in a suitcase style but for general recommendations we look at over half bodyweight for a single leg DL but I think if you get to a 115-135# barbell you will be doing well - but remember you only go as far as perfect form will allow you to go.
    don't MAX out on lifts like this - form is everything - it should be a comfortable 5 reps

    Brett

    Glad you are liking the DVD - if you have a chance to put a review up on the site that would be great.

  4. #4
    Adam T Glass, RKC is offline Senior Member
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    I will expand on this

    For Corrective application-- most people need only 16kg-24kg for contra lateral pulls. Pull barefoot, Focus on the "rudder" of the rear leg, strict hip hinging, and opening of the hips- All of which you see on SOC-BS. Remember this drill is doing you an important service and if you work on weight over form you may add bad patterns. I prefer singles, i want each rep to be perfect. So even with a little weight i only do 1 maybe 2 reps at a time, right now at least. I have been doing a few singles then straight to a few swings. make sure you are revisiting your test after each round of correctives to monitor for improvement- once you are going after the right things you will see productive improvement each set.

    For those who want the torso and grip strength- the suit case DL is a great drill. use a bar with a rough knurl, do not hook grip, and press your in arm to the floor on the set up. I see too many people want to squat to meet the bar, then shimmy around to find their pulling position- treat this like your standard two hand pull- hard to get down, easy on the way up. There should be a full brace to the entire body, no side to side bending or shifting.

    You can move a lot of weight like this. I have pulled 322lbs in my right hand, and routinely work with 270-285 for doubles--BUT make sure your not side bending!

  5. #5
    Jordan Vezina RKCTL is offline Senior Member
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    Michael, off the top of my head I think my max pull on the suitcase deadlift was 155 before I moved on.
    This along with the rolls and some single leg deadlift stuff will help with your rotational issues.
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  6. #6
    md corral is offline Senior Member
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    Thanks for the thoughtful and useful input! Really appreciate it. Will keep moving forward with the progressions and first try to move to 100lbs+ for a few reps and sets with the suitcase DL while staying totally fanatical about good form.

    Quote Originally Posted by BJones RKC View Post
    Glad you are liking the DVD - if you have a chance to put a review up on the site that would be great.
    DONE!

  7. #7
    MikeTNelson is offline Senior Member
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    Great questions and great answers.

    Form is critical and maybe it is just the videos I have sent to me, but I tend to see very poor form on this lift. Again, not saying that is you, but it is probably worth shooting a video of yourself to see how you are doing. I know the first time I did this, I thought I was straight and I was not.

    Suitcase DL is an excellent lift when done correctly.

    Rock on
    Mike T Nelson
    Michael T. Nelson MS, CSCS
    PhD Candidate, Exercise Science
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  8. #8
    md corral is offline Senior Member
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    Good input MikeTNelson. Thanks. Video sounds like a good check.

    I've been working the Suitcase DL the last couple of workouts with a 100lb dumbell. It's feeling really good. The back is feeling great.

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