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One-Arm Barbell Side Deadlift

A suitcase-style deadlift with a barbell held at one side that builds hip and grip strength plus heavy anti-lateral-flexion core demand.

LegsBarbellHip hinge

Primary

Gluteus maximusQuadriceps

Secondary

ObliquesErector spinaeForearm flexors

Equipment

Barbell

Pattern

Hip hinge

Setup

  1. 01Stand beside a loaded barbell, feet hip-width apart.
  2. 02Squat down and grip the bar at its center.
  3. 03Level the bar and square the shoulders.
  4. 04Brace the trunk hard against side bending.

Execution

  1. 01Drive through the floor to stand up tall.
  2. 02Keep the bar balanced and close to the leg.
  3. 03Lock out with hips and shoulders level.
  4. 04Hinge and bend the knees to lower it under control.

Checkpoints

  • -Shoulders and hips stay level side to side.
  • -The spine stays neutral with no lateral lean.
  • -The bar stays balanced through the centered grip.
  • -Both sides are trained with equal sets.

Common mistakes

  • -Leaning away from the bar to counterbalance the load.
  • -Gripping off-center so the bar tips.
  • -Rounding the lower back at the start.
  • -Loading too heavy to keep the torso square.

Programming notes

  • -Use 3 sets of 5 to 8 reps per side.
  • -Start light; balancing a barbell one-handed is the main challenge.
  • -A dumbbell or kettlebell suitcase deadlift is an easier regression.

Related exercises

Barbell Deadlift

Barbell / Legs

Dumbbell Side Bend

Dumbbell / Abs

Romanian Deadlift

Barbell / Legs

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