Single arm deadlift

Muscle Groups Involved

Erectors - Primary
Glutes - Primary
Hamstrings - Primary
Forearms - Flexors - Primary
Mid Back/Mid Traps - Primary

Highlights

Brace your core before lifting and during the entire movement.
Center you hand on the bar.
Push armpits towards the floor to lock your shoulder in.
Push your hips forwards to stand up straight with the bar.
Keep the bar in front of your body as you lift, not to the side.

Description

The Single Leg Arm Deadlift is a rarely seen variation on the traditional deadlift that is much more challenging for grip strength, core strength, and coordination. It trains the musculature of the posterior chain and forearms. To perform the Single Arm Deadlift start in a standing position, with the bar centered over your feet. Take a stance that is slightly biased towards your non lifting hand side. So if you are lifting with your right hand, stand slightly farther to the left than typical. Brace your core and sit back as you reach down for the bar. Grasp the bar in the center, palm facing you. Take the slack out of the bar by pulling up slightly and making your whole body rigid. Push through your heels as you stand up. Keep your arm straight throughout the movement. Continue to push your hips forwards with a braced core until you are standing upright. Pause briefly at the top with your hand placed near the center of your body. Lower the bar under control with a braced core to the starting position. Repeat for the desired number of repetitions.

Common Mistakes

Do not twist your torso or allow your back to rotate. Maintain a neutral sp

Do not twist your torso or allow your back to rotate. Maintain a neutral spine position throughout the movement. Do not round your back during the pull or arch at the top. Do not use inertia. Do not drop the bar. Do not allow the bar to twist as you lift.

Pro Tips

Think about stabilizing your shoulder by packing it down and back into your

Think about stabilizing your shoulder by packing it down and back into your back pocket. A good cue for this is to “push your armpits” into the floor which increases latissimus dorsi activation which will stabilize your arm and back together and increase strength and stability.

Purpose

The Single Arm Deadlift is a challenging exercise for grip, core strength a

The Single Arm Deadlift is a challenging exercise for grip, core strength and posterior chain strength.

Form

Your hand should be centered on the barbell. Your shoulders should start in

Your hand should be centered on the barbell. Your shoulders should start in front of the bar as you lift it. You should be locked out with a neutral spine at the top of the movement. Your lifting hand should end up between your legs, but closer to the lifting side leg.