One-Arm Side Barbell Deadlift

Differentiation: Mechanics

This variation of a deadlift is unique. Here is how: you hold the bar on one side, parallel to your body. Since the Olympic bar has a wide weight distribution, | you must engage your forearms in order to keep the bar balanced. Balancing the bar increases your grip strength. You perform reps with one arm for a full set, | then switch the bar to your other arm. Working individual sides allows you to intently focus on each side of your body individually.

Starting Position

To get into starting position, do this...

1) Obtain an Olympic bar.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Position the Olympic bar on the floor.

4) Load plates onto the Olympic Bar.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Stand next to the bar, directly in its center.

7) Place your feet about hip-width apart for stability.

8) Bend down at the knees toward the bar.

9) Grasp the bar with one hand with your palm facing your body.

10) Your arm should be extended.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Beginning in the hips and quads, push with your legs and exhale as you power the bar up

3) ...until you are standing upright.

4) Keep the arm holding the bar straight.

5) Hold this position for a count of one second.

6) Inhale while returning the bar to the starting position by bending at the knees using a controlled movement.

7) Repeat reps for a full set using that arm.

8) When finished with your right arm, switch the side of your body facing the bar. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your head up during the movement.

Keep the arm holding the bar straight.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.

Your weight should be on your heels and hips.

Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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