Description

The barbell one arm side deadlift is a unilateral exercise that primarily targets the glutes and works on improving hip stability and strength.

Starting Position

Stand with feet hip-width apart, holding a barbell in one hand with an overhand grip. Keep the core engaged and maintain a slight bend in the knees.

Technical Execution

Lower the barbell towards the side of the leg while keeping the back straight and chest up. Push through the heel to return to the starting position.

Range of Motion

Ensure a full range of motion by lowering the barbell until it almost touches the floor, while maintaining proper alignment.

Variations

Variations can include using a dumbbell or kettlebell instead of a barbell, or performing the exercise on an elevated platform for increased range of motion.

Common Mistakes

Common mistakes include rounding the back, not engaging the core, and using excessive weight leading to improper form.

Practical Advice

Focus on maintaining a neutral spine throughout the movement and start with lighter weights to ensure proper form and technique.

Additional Notes

This exercise can help improve balance and strengthen the stabilizing muscles of the hips and core.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles

hip flexors