Suitcase Deadlift

Start: Load a barbell and set it on the floor. Squat in front of it with your feet shoulder-width apart. Grab it overhand with your hands just outside your legs, your shoulders over or just behind the bar, your arms straight, and your back flat or slightly arched.

Finish: Simple as it sounds, all you really do is stand up. The key is to push with your heels and pull the weight to your body as you stand. As you get better at the lift ad use heavier weights, you'll develop tremendous strength and muscles mass on the back of your body-middle traps, lower back, gluteals, hamstrings. Pause with the weight then slowly return to the starting position. Pause with the weight on the floor and reset your body over the bar. You defeat the purpose of the deadlift if you use momentum to knock out reps. 

Set the barbell lengthwise outside your nondominant foot, with the middle of the bar next to your leg. Grab it with your nondominant hand and perform a unilateral deadlift as described above. Keep your posture as upright as possible. Return to the starting position. Finish the set with that side then repeat with the other.

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