One-Arm Side Deadlift

Also called suitcase deadlift, side deadlift and one arm barbell deadlift.

Works

Quads, plus abs, calves, glutes, hamstrings, lower back and traps

Equipment

Barbell

Level

Advanced

Type

Compound, one side at a time

How to do it

Setup. 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.

1. 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.
2. 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.
3. 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.
4. Repeat for the recommended amount of repetitions.
5. Switch arms and repeat the movement.

Cues

• Stand beside the middle of the bar.
• Grip it like a briefcase.
• Brace hard, don't lean.
• Stand up with the legs.

Common mistakes

• Leaning toward the bar.
• Bar tipping at the ends.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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