Description
A variation of the traditional deadlift that focuses on lifting the barbell with one arm, emphasizing on the obliques, lower back and glutes.
How to Do Barbell One Arm Side Deadlift
- 1Setup
Place a barbell parallel to your side. Stand with your feet hip-width apart, with the barbell positioned mid-foot, close to one side of your body.
- 2Setup
Hinge at your hips and bend your knees to grasp the center of the barbell with one hand, using an overhand grip. Your shoulders should be directly over the bar, and your chest up.
- 3
Take a deep breath, brace your core, and initiate the lift by driving through your heels and extending your hips and knees simultaneously. Keep the barbell close to your body as you stand tall.
- 4
As you reach the top, squeeze your glutes, ensuring your shoulders are pulled back and down, and your core remains tight. Avoid hyperextending your lower back.
- 5
To lower the bar, slowly reverse the movement by hinging at your hips first, then bending your knees, maintaining control as the barbell descends to the floor. Exhale as you lower the weight.
- 6
Ensure the barbell returns to the starting mid-foot position on the floor before initiating the next repetition.
Tips
- Maintain a neutral spine throughout the entire movement by keeping your gaze slightly forward and down, preventing rounding of the back.
- Focus on engaging your core intensely to counteract the rotational force created by holding the barbell with one arm, promoting stability and preventing unwanted torso twisting.
- Keep the barbell as close to your body as possible during both the lift and the descent to maximize leverage and reduce strain on your lower back.
- Start with a lighter weight than a conventional deadlift to master the unique balance and stability requirements of the single-arm variation.
Common Mistakes
- ×Rounding the back during the lift compromises spinal integrity; ensure you keep your chest up and shoulders back, maintaining a neutral spine.
- ×Allowing the torso to twist due to the unilateral load reduces stability and can cause injury; actively brace your core and resist rotation throughout the movement.
- ×Lifting with your arms instead of your legs and hips reduces the effectiveness of the exercise; focus on driving through your heels and extending your hips and knees powerfully.
Variations
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