Steve W.
Level 8 Valued Member
Dimel deadlifts and suitcase deadlifts are both great lifts that lend themselves to lighter weights.
IMO, the suitcase DL is very underutilized. To me, it feels more like half a heavy deadlift than a light deadlift. I once went though an extended period where I was doing no full DLs, but worked up to a 220lb suitcase DL and was doing a lot of KB ballistics. I was still able to comfortably pull 445lbs on a trap bar when I tried it as a test.
Don't be afraid to use straps (or perhaps a weightlifting hook grip if you are already familiar with it), since the rotating bar will want to roll out of your hand. I use Schiek 1000DLs dowel straps (about 25 USD) and Schiek 1900 Ultimate Grip straps (about 40 USD). Both provide a really secure grip and are easier to get a tight grip on the bar with than traditional straps. BTW, I often use straps for heavy 1-arm KB swings, which I think is also an underutilized combination.
It's also important to find the right balance point for gripping the bar. A very slight shift can make a big difference, and when the balance is off the lift becomes much harder and unpleasantly awkward. After I set my grip and stance for my first rep, I do a test pull just off the floor to make sure I have it right.
As far as protecting the floor, the possible solutions are bumper plates and/or a lifting surface of 3/4" horse stall mat, optionally with a sheet of plywood underneath . I used a stall mat over thin indoor/outdoor carpet over concrete for many years with no damage to the concrete. Now I have a stall mat over plywood on a carpeted wood floor. You don't need a fancy lifting "platform" like gyms have for dropping olympic lifts from overhead.
IMO, the suitcase DL is very underutilized. To me, it feels more like half a heavy deadlift than a light deadlift. I once went though an extended period where I was doing no full DLs, but worked up to a 220lb suitcase DL and was doing a lot of KB ballistics. I was still able to comfortably pull 445lbs on a trap bar when I tried it as a test.
Don't be afraid to use straps (or perhaps a weightlifting hook grip if you are already familiar with it), since the rotating bar will want to roll out of your hand. I use Schiek 1000DLs dowel straps (about 25 USD) and Schiek 1900 Ultimate Grip straps (about 40 USD). Both provide a really secure grip and are easier to get a tight grip on the bar with than traditional straps. BTW, I often use straps for heavy 1-arm KB swings, which I think is also an underutilized combination.
It's also important to find the right balance point for gripping the bar. A very slight shift can make a big difference, and when the balance is off the lift becomes much harder and unpleasantly awkward. After I set my grip and stance for my first rep, I do a test pull just off the floor to make sure I have it right.
As far as protecting the floor, the possible solutions are bumper plates and/or a lifting surface of 3/4" horse stall mat, optionally with a sheet of plywood underneath . I used a stall mat over thin indoor/outdoor carpet over concrete for many years with no damage to the concrete. Now I have a stall mat over plywood on a carpeted wood floor. You don't need a fancy lifting "platform" like gyms have for dropping olympic lifts from overhead.