One Arm Side Deadlift with Barbell

🎯 Quadriceps🏋️ BarbellCompoundAbdominals (2°)Glutes (2°)Calves (2°)Hamstrings (2°)

How to do the one arm side deadlift with barbell

  1. This is an advanced exercise that works most of the muscles of the body. Exercises like this are used to develop functional strength for sports that require strong hands.
  2. Stand besides a barbell placed on the floor.
  3. Grasp the bar with an overhand grip in the center.
  4. Crouching down as if your were performing a squat, bend down so your thighs are parallel with the floor.
  5. Extend your legs slowly as you straighten your body up, drawing in your abs as you rise.
  6. Note: Perform this exercise with an empty bar to become familiar with the movement before adding weights.

Muscles worked

The prime movers are the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.

Because more than one joint is moving, the work does not stay in one place: the abdominals brace the trunk so force can pass between the hips and the shoulders; the glutes finish hip extension; the calves control the ankle and hold the heel position.

The hamstrings take a share of the work as well.

Every exercise for:QuadricepsAbdominalsGlutesCalvesHamstrings

How this movement works

Several joints move together, so effort spreads across a chain rather than concentrating in one place. Coordination is part of the difficulty: the movement is only as good as its weakest link, and improving it often means fixing a position somewhere other than the muscle you meant to train.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.

Every exercise using:Barbell

These train the quadriceps too, using equipment this one does not:

Related exercises

Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.