strength
One-Arm Side Deadlift
Works the quadriceps, using barbell.
Specification
| Equipment | barbell |
| Primary muscles | quadriceps |
| Secondary muscles | abdominals, calves, glutes, hamstrings, lower back, traps |
| Mechanic | compound |
| Force | pull |
| Level | expert |
| Category | strength |
How to do it
- Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
- Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
- Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
- Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
- Repeat for the recommended amount of repetitions.
- Switch arms and repeat the movement.
Test it
This is one of the three lifts that get judged in competition, which means there is a real distribution to measure yourself against.