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Suitcase-Style One Arm Deadlifts

 

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Secret Training Tip #881 - Suitcase-Style One Arm Deadlifts

Home -> BetterU News Archive -> Issue #45 -> One-Arm Deadlifts

By Nick Nilsson

This extraordinary exercise will tighten up your waist, build a rock-solid core AND target your grip strength like no other. It's also one of the most functional exercises you'll EVER do.



The Suitcase-Style One Arm Deadlift is one of the most powerful, results-producing exercises you will NEVER see anybody in the gym do until you actually do it yourself! The reasons? First, it's NOT a common exercise, even though it's been around for many years. Second, it's a tough exercise to do! But as you know, the toughest exercises are always the most productive.

The Suitcase-Style One Arm Deadlift places extreme torque on the core and will help you develop an incredibly tight and powerful midsection. Basically, instead of using both arms and doing a barbell deadlift in front of your body as you normally would, you'll stand BESIDE the barbell and pick it up with one arm.

Imagine reaching down and picking up a suitcase sitting beside you. That's the Suitcase-Style One Arm Deadlift but, of course, using a heavy barbell!

There will be a link to pictures and a video of this exercise in action at the end of the article.


How To Do Suitcase-Style One-Arm Deadlifts:

First, if you're doing this exercise off the floor, load a barbell with a 45-lb plate on both ends. To lift this amount of weight, you should be able to deadlift at least 250 to 275 lbs in a normal deadlift.

If you wish to use less weight for this exercise, set the safety rails in the power rack to just below knee height and load the bar with however much weight you want to use. The reason you'd want to use the rack is, because you're using smaller plates, the bar will start too low to the ground and you'll need to lean over too much to the side to pick it up.

Stand beside the barbell and reach down and grasp it with one hand. When you do the One-Arm Deadlift, you should grip the bar slightly off-center. Your thumb and index finger grip should be about a centimeter (about a half inch or so) from the edge of the center grip surface. This uneven grip will prevent the bar being lifted unevenly and tilting as you are lifting.

The reason for this is that when you grip the bar with one hand, your thumb and forefinger grip area become the main pivot point. If that main pivot point is not close to the real center of the bar, the bar will tilt when you pick it up. By sliding your hand down so that your thumb and forefinger grip area is closer to the real center, you will have a much easier time keeping the bar level.

Before you pick up the bar, make sure your shoulders are level and your entire core area is tightened up very strongly. Pick up the bar, focusing on keeping your shoulders level as much as possible. The weight of the bar on the one side will place an EXTREME stabilizing load on the other side of the body. You will be pushing HARD with the same side foot as you're pulling on the bar, e.g. if you're picking the bar up with your right arm, you'll be pushing hard with your right foot.

Keep your lower back tight and arched as you stand up. Come all the way up to the top position and hold for a few seconds then lower the bar back down slowly. Gripping the barbell with one arm in this fashion is also VERY challenging to the grip. You'll need to hold on tight in order to keep your grip on the bar.

Set the bar down on the floor between reps and relax the core. Re-tighten everything then start your next rep. This exercise should only be done for low reps, e.g. 3 to 5 reps per set. Any more than that and the stabilizing muscles of the abs will become fatigued and cause the torque to go into the lower back instead of the abs, where you want it.


Video Demonstration
Windows WMV
484 kb
Quicktime Movie
282 kb

 

How To Do Suitcase-Style One-Arm Deadlifts: How To Do Suitcase-Style One-Arm Deadlifts: How To Do Suitcase-Style One-Arm Deadlifts:
Start position - standing beside the barbell Middle position - other arms is out to the side for balance. Maintain tight core! Finish - stand up straight and hold for a few seconds. This hits the abs hard!

This pictures shows the proper position of your grip on the bar. Your thumb and index finger grip should be closer to the center balance point of the bar than the actual middle of your hand.

This is because for this exercise, the thumb and forefinger are the pivot point of your grip. If you grip in true center, the bar will tip backwards.

How To Do Suitcase-Style One-Arm Deadlifts:

The first time you do this exercise, start with a conservative weight. It's deceptively tough, especially if you've not done a lot of movements that are weighted on only one side. The torque on your core will be a very new thing! The incredible tightness you'll feel all along your side abs the next day will show you just how effective this exercise is.

If you're a strong deadlifter or find your grip strength limits the amount of weight or number of reps you can do, I would DEFINITELY recommend grip assistance in the form of either lifting straps or a product called "1 Ton Hooks." The grip assistance will allow you to use heavier weight and hold onto it longer. It will also prevent the bar from rolling out of your fingers as your grip fatigues.

I would recommend the hooks over the straps in all cases. "1 Ton Hooks" are cast iron lifting hooks that are designed to allow you to hold extremely heavy without worrying about your grip strength. These hooks, in my opinion, should be in the arsenal of EVERY serious lifter and I highly recommend them. To put it in perspective, I've used these hooks to do partial deadlifts with more than 900 lbs and the hooks held up fine!


Click here to read my full
review of "1 Ton Hooks"


Give the Suitcase-Style One Arm Deadlift a try in your next back workout - I can promise you'll either be thanking me or cursing me for the next two days after you do it! Your entire core will be worked in a way it has NEVER been worked before.


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The best part? Almost EVERY SINGLE TECHNIQUE AND EXERCISE has video demonstrations so you know EXACTLY what you're doing every step of the way!

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BetterU News Issue #45
Home -> BetterU News Archive -> Issue #45 - August 7th, 2006


Secret Training Tip #881 - Suitcase-Style One Arm Deadlifts

This extraordinary exercise will tighten up your waist, build a rock-solid core AND target your grip strength like no other. It's also one of the most functional exercises you'll EVER do.



The Suitcase-Style One Arm Deadlift is one of the most powerful, results-producing exercises you will NEVER see anybody in the gym do until you actually do it yourself! The reasons? First, it's NOT a common exercise, even though it's been around for many years. Second, it's a tough exercise to do! But as you know, the toughest exercises are always the most productive.

The Suitcase-Style One Arm Deadlift places extreme torque on the core and will help you develop an incredibly tight and powerful midsection. Basically, instead of using both arms and doing a barbell deadlift in front of your body as you normally would, you'll stand BESIDE the barbell and pick it up with one arm.

Imagine reaching down and picking up a suitcase sitting beside you. That's the Suitcase-Style One Arm Deadlift but, of course, using a heavy barbell!

There will be a link to pictures and a video of this exercise in action at the end of the article.


How To Do It:

First, if you're doing this exercise off the floor, load a barbell with a 45-lb plate on both ends. To lift this amount of weight, you should be able to deadlift at least 250 to 275 lbs in a normal deadlift.

If you wish to use less weight for this exercise, set the safety rails in the power rack to just below knee height and load the bar with however much weight you want to use. The reason you'd want to use the rack is, because you're using smaller plates, the bar will start too low to the ground and you'll need to lean over too much to the side to pick it up.

Stand beside the barbell and reach down and grasp it with one hand. When you do the One-Arm Deadlift, you should grip the bar slightly off-center. Your thumb and index finger grip should be about a centimeter (about a half inch or so) from the edge of the center grip surface. This uneven grip will prevent the bar being lifted unevenly and tilting as you are lifting.

The reason for this is that when you grip the bar with one hand, your thumb and forefinger grip area become the main pivot point. If that main pivot point is not close to the real center of the bar, the bar will tilt when you pick it up. By sliding your hand down so that your thumb and forefinger grip area is closer to the real center, you will have a much easier time keeping the bar level.

Before you pick up the bar, make sure your shoulders are level and your entire core area is tightened up very strongly. Pick up the bar, focusing on keeping your shoulders level as much as possible. The weight of the bar on the one side will place an EXTREME stabilizing load on the other side of the body. You will be pushing HARD with the same side foot as you're pulling on the bar, e.g. if you're picking the bar up with your right arm, you'll be pushing hard with your right foot.

Keep your lower back tight and arched as you stand up. Come all the way up to the top position and hold for a few seconds then lower the bar back down slowly. Gripping the barbell with one arm in this fashion is also VERY challenging to the grip. You'll need to hold on tight in order to keep your grip on the bar.

Set the bar down on the floor between reps and relax the core. Re-tighten everything then start your next rep. This exercise should only be done for low reps, e.g. 3 to 5 reps per set. Any more than that and the stabilizing muscles of the abs will become fatigued and cause the torque to go into the lower back instead of the abs, where you want it.

The first time you do this exercise, start with a conservative weight. It's deceptively tough, especially if you've not done a lot of movements that are weighted on only one side. The torque on your core will be a very new thing! The incredible tightness you'll feel all along your side abs the next day will show you just how effective this exercise is.

If you're a strong deadlifter or find your grip strength limits the amount of weight or number of reps you can do, I would DEFINITELY recommend grip assistance in the form of either lifting straps or a product called "1 Ton Hooks." The grip assistance will allow you to use heavier weight and hold onto it longer. It will also prevent the bar from rolling out of your fingers as your grip fatigues.

I would recommend the hooks over the straps in all cases. "1 Ton Hooks" are cast iron lifting hooks that are designed to allow you to hold extremely heavy without worrying about your grip strength. These hooks, in my opinion, should be in the arsenal of EVERY serious lifter and I highly recommend them. To put it in perspective, I've used these hooks to do partial deadlifts with more than 900 lbs and the hooks held up fine!

You can read my full review of "1 Ton Hooks" here:

http://www.fitstep.com/fitness-equipment-reviews/equipment-reviews/1-ton-hooks-review.htm

Or you can get a pair of them right now here:

http://www.fitstep.com/goto/1tonhooks.htm


Give the Suitcase-Style One Arm Deadlift a try in your next back workout - I can promise you'll either be thanking me or cursing me for the next two days after you do it! Your entire core will be worked in a way it has NEVER been worked before.

For pictures and a video of this exercise in action, click the following link:

http://www.fitstep.com/Misc/Newsletter-archives/issue45/suitcase-deadlifts2.htm


Grab My BEST Body Transformation Program FREE...

Subscribe to BetterU News now and get a copy of "My Dirty Little Secret Program For Building Muscle and Losing Fat FAST!" for FREE!

This complete 30 day training and eating program reveals my single most powerful physique transformation secret...sign up now and it's yours!


: 




Want More Powerful Fitness Information?

Read another issue of BetterU News now!

 

FREE Fitness Articles For Your Website!
Increase your site traffic now! Get professionally-written fat loss, muscle-building and exercise articles FREE for use on your website.
Click here for details

df BetterU, Inc.
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ph#/fax#: Toll Free (888) 361-6023
Copyright 2009 BetterU, Inc. ©

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