One-Arm Barbell Deadlift - Oxygen Magazine

One-Arm Barbell Deadlift

Train your body unilaterally while hitting your core and your grip big time with this variation of a traditional barbell deadlift.

Setup: Stand to the left side of a barbell next to its center with your feet shoulder-width apart, toes turned out slightly. Bend your knees and lower down until you can get a solid overhand grip on the barbell with your right hand while keeping your hips square and level. Your hips should be higher than your knees, back straight, head neutral.

Move: Extend your knees and hips and stand up, lifting the barbell with one hand along the side of your leg until you’re fully standing. (Note: A slight lean away from the bar is natural but should not be extreme. If you’re the Leaning Tower of Pisa, the weight is too heavy!) Slowly lower back to the start and briefly touch the barbell to the floor before going right into the next rep. Do all reps on one side before switching.

Tip: Make sure you grip the barbell in the direct center, otherwise it will dip lower on one end and could throw you off-balance.

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