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Kettlebell Suitcase Row: Build a Stronger Back One Side at a Time

Last Updated on 7 July 2025 by Greg Brookes

Kettlebell suitcase row

The kettlebell suitcase row is a unique pulling movement that targets your back while also demanding serious core stability.

It’s performed like a bent-over row, but with one kettlebell and without leaning on anything for support, making your body fight rotation every second.

In this article, I’ll break down the suitcase row, explain why it deserves a place in your routine, and teach you how to perform it with perfect form.

What Is the Kettlebell Suitcase Row?

The kettlebell suitcase row is a unilateral pulling exercise where you row a kettlebell from a dead hang to your waist while maintaining a strong, square torso.

You hinge at the hips, brace your core, and pull with one arm at a time, just like picking up a heavy suitcase.

Unlike machine or bench-supported rows, this movement challenges your posture, balance, and anti-rotational control.

Kettlebell Suitcase Row
Kettlebell Suitcase Row

Why It Matters

Most lifters overtrain their pushing muscles and neglect rows, especially unilateral ones.

The suitcase row fills this gap by:

  • Training each side of your back independently
  • Developing grip and forearm endurance
  • Strengthening your obliques and spinal stabilisers
  • Improving posture and rotational control

It’s not just a back exercise, it’s a full-body control challenge.

Muscles Worked

  • Latissimus dorsi
  • Rhomboids
  • Trapezius
  • Erector spinae
  • Obliques
  • Forearms
  • Rear deltoids

How to Do the Kettlebell Suitcase Row (Step-by-Step)

  1. Stand with feet hip-width apart, kettlebell on the outside of one foot.
  2. Hinge at the hips and reach down with one arm to grab the kettlebell.
  3. Keep your shoulders level and spine neutral.
  4. Row the kettlebell to your waist by pulling your elbow up and back.
  5. Lower the kettlebell under control and repeat.
  6. Complete all reps on one side before switching.

Tip: Don’t twist or shift your body. The magic is in resisting the rotation.

Watch the kettlebell suitcase row in action:

Common Mistakes to Avoid

  • Rounding the lower back
  • Letting the shoulder drop on the working side
  • Twisting the torso to complete the row
  • Pulling with momentum instead of muscle

Warm-Up Drills to Prep for the Movement

  • Bird Dog with Reach (8 per side)
  • Standing Band Rows (15 reps)
  • Hip Hinge Drill (10 reps)
  • Kettlebell Deadlift to Row (light load x 6 per side)
Bird Dogs
Bird Dogs

Programming Tips and Reps

  • 8–12 reps per side
  • Perform 2–4 sets depending on goal
  • Ideal in full-body or posterior-chain focused workouts

Try pairing with:

  • Kettlebell Front Rack Carry for anti-rotation
  • Kettlebell Goblet Squat for posture and core

When to Use This Exercise

  • Mid-workout as a primary pulling exercise
  • At the end for grip and posture conditioning
  • In core stability circuits to train bracing under load

Coach’s Insight: Greg’s Take

This is one of my go-to kettlebell rows because it teaches discipline.

It’s not flashy, but it builds serious integrity through your back and core.

I especially like using it for clients with desk jobs or posture issues, it reconnects their lats to their hips and teaches them how to brace without a mirror or machine doing the work.

Use a moderate weight and stay strict. That’s where the benefit lies.

Kettlebell Suitcase Row vs Bent-Over Row

The bent-over row is similar, but when performed with a kettlebell, it comes from the centreline.

The suitcase row limits you to one side, forcing stability, awareness, and honest effort.

If you want balanced back strength and better spinal control, this is the smarter choice.

Kettlebell Bent Over Row
Kettlebell Bent Over Row

Who Should Do This Exercise?

  • Anyone with imbalanced pulling strength
  • Athletes who need single-side coordination
  • Lifters who neglect rowing volume
  • Desk-bound individuals working on posture

Want More Smart Kettlebell Training?

Ready to fill in the gaps in your strength?

Check out my full catalogue of kettlebell tutorials designed to improve movement, stability, and real-world power.

Train your back and grip together. Discover all kettlebell exercises to level up your training.

Frequently Asked Questions

What weight should I use for kettlebell suitcase rows?

Choose a moderate weight that allows you to complete 8–12 reps with strict form. If your torso twists, it’s too heavy.

Can I do this with dumbbells instead?

Yes, but the kettlebell’s offset weight makes it more comfortable for grip and stability.

How often should I train this movement?

1–2 times per week is plenty. Include it in full-body or back-focused sessions.

What if I feel this in my lower back?

Check your hip hinge and core brace. You should feel this in your lats, not your spine.

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