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One-Arm Side Deadlift

AdvancedStrengthTier T3

Stand sideways beside a barbell and hold it with one hand, palm in. Bend the knees to reach it, lift with the legs to stand, then lower under control.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand to the side of a barbell next to its centre.
  • Bend the knees and lower the body to grasp the bar one-handed like a briefcase, palm facing in.
  1. He stands sideways beside the middle of the floor barbell, knees bent and trunk hinged, his right hand gripping the bar centre palm-in like a briefcase handle while his left arm hangs clear; feet planted under him beside the bar.

    Step 1 of 5

    Stand to the side of the barbell next to its centre, bend the knees and lower the body to grasp the bar one-handed like a briefcase.

  2. He drives the floor barbell upward one-handed on the leg drive: knees extending, trunk rising, right arm extended straight with the bar hanging at his side mid-lift; left arm still clear.

    Step 2 of 5

    Use the legs to lift the barbell up while exhaling.

  3. He stands fully upright beside the lifted barbell: legs extended, trunk tall, right arm hanging straight with the bar held at his side at mid-thigh height; left arm clear.

    Step 3 of 5

    Bring the barbell up until you are in a standing position.

  4. He lowers the barbell back toward the floor one-handed: knees bending and trunk hinging under control, right arm extended with the bar descending beside him toward the floor; left arm clear.

    Step 4 of 5

    Slowly bring the barbell back down while bending the knees.

  5. He stands sideways beside the middle of the floor barbell, knees bent and trunk hinged, his right hand gripping the bar centre palm-in like a briefcase handle while his left arm hangs clear; feet planted under him beside the bar.

    Step 5 of 5

    Stand to the side of the barbell next to its centre, bend the knees and lower the body to grasp the bar one-handed like a briefcase.

Breathing

  • Lift while exhaling and bring the barbell back down while inhaling - exhale on effort.

Safety Information

Use a briefcase grip palm-in, lift the legs to standing, keep the lowering controlled with bent knees, then switch arms. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Warning: heavy loads may need a wrist wrap and the knees must bend while lowering; a one-hand hinge needs a controllable load and a braced trunk. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.