Barbell One Arm Single Deadlift
Barbell One Arm Single Deadlift
The Barbell One Arm Single Deadlift is a unilateral exercise that focuses on strengthening the muscles on one side of the body at a time. This exercise enhances balance, coordination, and targets the muscles involved in a traditional deadlift with an added focus on stabilizing muscles.
How to do Barbell One Arm Single Deadlift
- Set Up: Place a barbell on the ground. Stand alongside the barbell, feet shoulder-width apart.
- Grip the Barbell: Bend at the hips and knees, and grip the middle of the barbell with one hand. Your palm should face inwards towards your body.
- Lift the Barbell: Engage your core, keep your back straight, and lift the barbell by extending your hips and knees. The barbell should be parallel to the ground.
- Return to Start: Lower the barbell back to the ground in a controlled manner, maintaining balance and stability.
Form Tips
- Maintain Balance: Focus on keeping the barbell stable throughout the lift. This exercise requires more balance than a traditional deadlift.
- Neutral Spine: Keep your back straight and avoid twisting your torso.
- Engage Your Core: Keep your core muscles tight to help with balance and protect your lower back.
- Even Distribution of Weight: Keep your weight evenly distributed across both feet throughout the exercise.
Primary Muscles Targeted
- Hamstrings and Glutes: These muscles are primarily engaged when lifting the barbell.
- Lower Back (Erector Spinae): Works to keep the spine straight and stable during the lift.
- Forearms: The gripping hand’s forearm muscles are heavily engaged.
Secondary Muscles Targeted
- Core Muscles: Abdominals and obliques are activated to maintain stability and balance.
- Quadriceps: Involved in the leg extension aspect of the lift.
- Upper Back and Shoulders: Stabilize the body, especially on the lifting side.
