The deadlift is
one of my very favorite exercises. THIS version
of the deadlift, however, is going to not only
hit the lower back and lower body, it's going
to tighten up your core like a steel corset. Just
don't mind the strange looks you'll get in the
gym when you do it...
love deadlifts...I don't deny it.
sometimes, you just don't have the energy to blast
out full-power sets with maximum weight even though
you still WANT to do your deadlifts.
have I got a variation for you!
definitely going to get you some strange looks
in the gym but I can promise you, after the first
set, it's going to feel so good, you really just
one is not only going to target the lower back
and legs, it's also going to hit the core (especially
the side abdominal area) VERY strongly. The uneven
load on the body forces an extremely strong contraction
in the core to help counterbalance the load.
first time you do this one, use a light weight,
e.g. 1 plate. You're going to load just ONE side
of the barbell (that's where the one-sided part
of the name comes in).
should be experienced with regular deadlifts before
attempting this one - it's not a beginner exercise!
up to the bar, squat down and grip with your left
hand (using an underhand grip) right beside the
collar of the bar, as close as you can get it.
other hand should grip outside your leg (e.g.
the right hand outside the right leg in this case)
using an overhand grip. This gives you what's
called a mixed grip, which gives you a stronger
grip on the bar.
up with the bar - standard deadlift technique
applies. Keep an arch in your lower back and keep
difference here is that only one side of the bar
is loaded so the majority of the load is on the
left side on the body. Your right hand will actually
be pushing down a bit to keep the other end from
basically, it's a one arm deadlift using two arms...wrap
your head around that one!
the bar is loaded just on one side and the weight
is outside your center of balance, your abs are
going to be contracting HARD to keep your torso
vertical and stable as you come up with the bar.
is going to tighten up and strengthen your abs
3 to 5 reps on one side then step over the bar
and do 3 to 5 reps on the other side to keep things
feel how well this one works after the very first
set! Once you get a feel for the exercise, you
can bump up the weight a bit to see what you're
line, this will strengthen just about everything
in your body. Naturally, you won't be able to
use as much weight as you could with "normal"
deadlifts, but it's a great alternative when you
have deadlifts on your list but you're not feeling
up for maximum weights.
get plenty out of this one with much more moderate
believe me, you'll get a LOT of curious looks
at the gym when you do these...my favorite thing
is when I get those looks then the very next day
see those very same people using that very same
exercise they were eyeing up.