One Armed Deadlift?

Jordan×core · 05-15-2007, 01:09 AM

ONE-ARM DEADLIFT
Work your back, legs and core single-handedly with this novel update of an all-time bodybuilding classic
Story by: David Armayor, MAT, CSCS
Art/Images by: Robert Reiff

Single-arm exercises aren’t anything new. A one-arm dumbbell preacher? No sweat. A single-leg press? Bring it on. But if we were to ask you to perform a one-arm deadlift, you might just raise an eyebrow…or both. After all, it’s a very challenging full-body press-pull (pressing through your legs and pulling with your back) that stresses your legs, back and core. Don’t think a one-arm move can do all that? Follow these steps and get it…right!

START
» Stand with your feet hip- to shoulder-width apart, toes pointed out slightly, with a dumbbell on the floor directly beside one foot.
» Squat down, keeping your feet flat on the floor, abs tight and back arched as you grasp the dumbbell with one hand.
» Allow your nonworking arm to hang straight down at your side, and keep your eyes focused forward on a point on the floor directly in front of you. This is your starting position.

ACTION
» With your abs and back tight and chest up, inhale and hold your breath, then push “through the floor” with your legs while keeping both arms straight at your sides as you stand up.
» As you reach the standing position, exhale as you thrust your hips forward slightly and squeeze your quads, glutes and back for a brief count.
» Inhale deeply and hold your breath as you begin your descent to the start position. Draw your navel inward, chest up and shift your glutes backward, bending at your knees and hips to lower the dumbbell to the floor. » Once you reach the starting position, exhale and begin your next repetition.

POINTERS
» It’s important to remember on every rep that this is a press-pull exercise, not solely a pull exercise. Once you have a tight grip on the dumbbell and you’re in a safe, stable starting position, move your entire body as one unit as you press through the floor with your legs while pulling the dumbbell up with you to a standing position.
» Keeping your working arm straight throughout the exercise will help ensure safe, proper form and a successful set.
» Begin with light weight until you feel comfortable with this exercise, and always perform as many warm-up sets as you feel are necessary before going heavy.
» Complete all of your reps for one side before working the other side.

Found this.

Looks like it would kill though

**DJSTARER** · 05-15-2007, 06:34 PM

excellent.

I'm trying to find a place in my upcoming routine for these. I'm thinking a partial form for volume would be leathal (good). Tons of variations amist.

SL, narrow or wide stance, sumo... dayam. good stuff.

Papi93 · 06-06-2007, 01:35 PM

I first read about this exercise in Coach John Davies article on Renegade Bodybuilding. It is an excellent exercise to develop grip strength and stability in your lateral flexors of the trunk. It is also a hip dominant exercise (glutes and hamstrings) that really requires considerable volume (reps performed on both sides).

**Jason Pegg** · 07-31-2007, 01:44 AM

There are actually 2 variations for this that Im aware of. The one that is described above is called the "standard" variation if you will. You can also lift the bar from the side, like a suitcase.....better known as "suitcase style" LOL You will also find out these are very humbling at first, but you can advance very rapidly.

Jason

**bigDman** · 08-14-2007, 09:11 PM

These are fun and a great ab exersice

05-15-2007, 01:09 AM	#1
Jordan×core Pro Stature Join Date: Mar 2006 Posts: 851 Recipes: 0 Rep Power: 31	One Armed Deadlift? ONE-ARM DEADLIFT Work your back, legs and core single-handedly with this novel update of an all-time bodybuilding classic Story by: David Armayor, MAT, CSCS Art/Images by: Robert Reiff Single-arm exercises aren’t anything new. A one-arm dumbbell preacher? No sweat. A single-leg press? Bring it on. But if we were to ask you to perform a one-arm deadlift, you might just raise an eyebrow…or both. After all, it’s a very challenging full-body press-pull (pressing through your legs and pulling with your back) that stresses your legs, back and core. Don’t think a one-arm move can do all that? Follow these steps and get it…right! START » Stand with your feet hip- to shoulder-width apart, toes pointed out slightly, with a dumbbell on the floor directly beside one foot. » Squat down, keeping your feet flat on the floor, abs tight and back arched as you grasp the dumbbell with one hand. » Allow your nonworking arm to hang straight down at your side, and keep your eyes focused forward on a point on the floor directly in front of you. This is your starting position. ACTION » With your abs and back tight and chest up, inhale and hold your breath, then push “through the floor” with your legs while keeping both arms straight at your sides as you stand up. » As you reach the standing position, exhale as you thrust your hips forward slightly and squeeze your quads, glutes and back for a brief count. » Inhale deeply and hold your breath as you begin your descent to the start position. Draw your navel inward, chest up and shift your glutes backward, bending at your knees and hips to lower the dumbbell to the floor. » Once you reach the starting position, exhale and begin your next repetition. POINTERS » It’s important to remember on every rep that this is a press-pull exercise, not solely a pull exercise. Once you have a tight grip on the dumbbell and you’re in a safe, stable starting position, move your entire body as one unit as you press through the floor with your legs while pulling the dumbbell up with you to a standing position. » Keeping your working arm straight throughout the exercise will help ensure safe, proper form and a successful set. » Begin with light weight until you feel comfortable with this exercise, and always perform as many warm-up sets as you feel are necessary before going heavy. » Complete all of your reps for one side before working the other side. Found this. Looks like it would kill though __________________ How did I fail women studies? I love bitches. If there is no enemy there is no fight...if there is no fight there is no victor...if there is no victor there is no crown.....now we have a enemy we have a fight and we will win the crown.

05-15-2007, 06:34 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Re: One Armed Deadlift? excellent. I'm trying to find a place in my upcoming routine for these. I'm thinking a partial form for volume would be leathal (good). Tons of variations amist. SL, narrow or wide stance, sumo... dayam. good stuff. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

06-06-2007, 01:35 PM	#3
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: One Armed Deadlift? I first read about this exercise in Coach John Davies article on Renegade Bodybuilding. It is an excellent exercise to develop grip strength and stability in your lateral flexors of the trunk. It is also a hip dominant exercise (glutes and hamstrings) that really requires considerable volume (reps performed on both sides).

07-31-2007, 01:44 AM	#4
Jason Pegg Iron Mass Sponsor Join Date: Jul 2007 Location: Muncie, IN Posts: 18 Recipes: 0 Rep Power: 0	Re: One Armed Deadlift? There are actually 2 variations for this that Im aware of. The one that is described above is called the "standard" variation if you will. You can also lift the bar from the side, like a suitcase.....better known as "suitcase style" LOL You will also find out these are very humbling at first, but you can advance very rapidly. Jason __________________ jason at recomp.com My Training Log

08-14-2007, 09:11 PM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	Re: One Armed Deadlift? These are fun and a great ab exersice __________________ COME CHECK OUT MY JOURNAL

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