Vibration Plate Kettlebell Suitcase Deadlift
Suitcase deadlift on a vibration plate — adds anti-lateral-flexion demand and vibration stimulus.
Level: Advanced
Primary: Glutes
Secondary: Back - Lower Hamstrings
Movement: Compound
Tags: Anti-Rotation Hinge Primary Lift Unilateral
Type: Hybrid Athletic Strength (Weight Lifting)
Equipment: Kettlebell Vibration Plate
Sports: Football Rugby Track and Field Wrestling
Target muscles
The posterior chain drives the lift. The trunk — especially the obliques — fights lateral lean. The grip holds the kettlebell.
How to perform
Setup
Stand on the vibration plate with a kettlebell to the outside of one foot. Hinge to grip with one hand. Spine neutral.
Execution
Drive through the heels to stand. Hold the kettlebell at the side like a suitcase. Resist any lateral lean. Switch sides each set.
Common mistakes
- Letting the body lean toward the loaded side.
- Lower back rounding.
- Going too heavy.
- Standing the torso up too fast.
- Asymmetric volume.
Progressions and regressions
Regress to bilateral deadlifts. To progress, increase load.
Programming notes
Anti-lateral-flexion work. 3 sets of 5-8 per side, twice a week.
