This exercise will absolutely HAMMER your core, in addition to hitting all the same muscles that the deadilft hits.

It's essentially a one-arm deadlift, done suitcase style, with the bar beside you.

Normally, this exercise would be done freestanding, without holding onto anything else...just deadlifting the bar up beside you, like a suitcase. This is a great exercise for the core.

With this stabilized version, you hold onto and simultaneously pull up on the immovable safety rail of a power rack while you're lifting the barbell off the floor.

Now, this SOUNDS like it would defeat the purpose of the suitcase lift...I can tell you from experience that it doesn't.

By stabilizing the other side of your body, pulling on an immovable object while lifting, you stabilize the lower back and spinal column, allowing you to use substantially more weight more safely.

When using a freestanding technique, you have to lean in the other direction to counterbalance the load. With this version, you're using your grip and pull on the rail to achieve a similar effect without tilting the spine, making it a safer method.

And this ability to increase the load challenges the anti-rotational muscles of the core extremely hard...you're not going to be pulling up on the rail with the same force as you're applying to the barbell to lift it.

I'm using 275 lbs in the demo here. Set the safety rail so that you can still comfortably grab onto it in a standing position.

Stand beside the rail with the bar on the other side. Grip in the middle...balancing the bar in your grip will be critical and it may take a practice lift to get your hand position right so that you can lift the bar without it tilting forward or backward.

Now stand up, trying to keep the hips level and spine vertical. The rotational torque through the core will force the deep, anti-rotational core muscles (obliques and transversus) to activate strongly.

The stabilizing muscles of the spine will be very strongly activated as well, as they work to maintain proper spinal position during the lift. The upper back will rotate, but the lower back should (ideally) not rotate.

Come all the way up to a standing position.

Lower and repeat. This one can be done heavier for lower reps (I did sets of 2 reps with this weight) or you can go higher rep (I did another set of 10 reps on each arm after this with lighter weight).

Turn around and repeat on the other arm.

This stabilized version of the suitcase deadlift is phenomenal for developing functional anti-rotational core strength.

Using a setup like this (and grip assistance) means you can work up to some fairly heavy weight.

If you haven't done heavy anti-rotational work before, I highly recommend you start with a lighter weight and somewhat higher rep range (i.e. 8-10 reps) to condition your deep core muscles for this type of stabilization before you try to go heavy.

If you try and go too heavy too fast, you do risk injury. Your core needs to be strong enough to resist substantial rotational torque.

I've got the video of this exercise posted on my YouTube Channel here.

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Here's How YOU Can Get Killer, High-Performance Abs...

I mentioned a new program the other day called SpecForce Abs. It's put together by my friend and colleague (and former SWAT and special forces operator) Todd Lamb.

His core training methods are EXCELLENT...effective, challenginge and, above all, DOABLE.

His entire Specforce Abs system is based on what he calls “TQ Workups”...

This means you “work up” from whatever level you are now to more and more challenging versions of the same exercise.

All 46 progressions in his brand new ab-training system are mapped out in super simple instructional videos so you know exactly what you're doing, evey step of the way.

It doesn't matter if you're a total beginner or very advanced trainer...you're going to find abdominal training targeted to your exact level, whether your goal is a flat stomach or abs of steel.

Learn more about the SpecForce Abs system here.

Nick Nilsson
The Mad Scientist of Muscle

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https://youtu.be/bcbfLktvHXg
http://www.fitstep.com/goto/13/spec-force-abs.htm
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