Barbell One Arm Side Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell One Arm Side Deadlift is a compound lower-body exercise primarily targeting the glutes, with the hamstrings acting as secondary muscles. Using a barbell, the exercise involves a controlled hip hinge movement where you crouch down to grab the bar and then extend your legs to stand upright, keeping your core engaged throughout. This motion strengthens the posterior chain while promoting stability and balance, as the single-arm variation challenges your core and obliques to maintain proper alignment. It is an effective movement for developing glute strength, improving hip mobility, and enhancing overall lower-body power and coordination.
How to Perform
Position yourself next to a barbell lying on the floor. Reach down with one hand, gripping the bar firmly in the middle with an overhand grip, while keeping your feet flat and stable on the ground.
Lower your body by bending at the hips and knees, similar to a squat motion, until your thighs are roughly parallel to the floor. Keep your back straight and chest lifted throughout the descent.
Press through your heels and slowly straighten your legs while lifting your torso, contracting your glutes and bracing your core to maintain balance and protect your lower back.
Pause briefly at the top, ensuring your shoulders are aligned and the barbell is controlled, then carefully lower it back to the starting position for the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin by practicing the movement using only the barbell without any additional weight.
Focus on mastering your form, balance, and range of motion before gradually increasing the load.
Ensure that your core remains engaged and your back stays straight throughout each repetition while you get comfortable with the mechanics.
How Not to Perform
Do not round your back while lowering or lifting the barbell, as this shifts the load away from the glutes and can strain your lower back.
Avoid letting your knees collapse inward; keep them aligned with your toes to maintain proper hip and knee mechanics.
Do not jerk or rush the barbell up; explosive or uncontrolled movements reduce glute engagement and increase injury risk.
Do not lift the barbell with your arm only; rely on your hips and legs to drive the movement, not just upper-body strength.
Avoid leaning excessively forward or sideways; keep your torso stable to properly target the glutes and prevent spinal strain.
Do not lock out your knees aggressively at the top; fully extend without hyperextending to maintain tension in the glutes.
Avoid using weights that are too heavy before mastering form; this wastes energy and can compromise technique.
Do not let your core relax during the movement; a disengaged core reduces stability and shifts load away from the glutes.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
