Deadlift Single-Arm Side (Barbell)

An asymmetrical deadlift variation where the barbell is lifted from the side using one hand, developing unilateral strength, anti-lateral flexion core stability, and addressing imbalances.

Instructions

1. Stand to the side of a barbell positioned at its center. The bar should be perpendicular to your body.
2. Bend your knees and lower your body until you can reach the barbell.
3. Grasp the bar as if grabbing a briefcase (palms facing you) with one hand. You may need a wrist wrap for heavy weight.
4. Use your legs to help lift the barbell up while exhaling, extending your arm fully until you reach a standing position.
5. Slowly bring the barbell back down while inhaling, maintaining proper form.
6. Bend your knees while lowering to avoid injury.
7. Repeat for your set repetitions.
8. Switch arms and repeat the movement.

Tips

• Initiate the lift from your legs, not your back
• Keep your back straight and chest up
• This variation builds exceptional anti-lateral flexion core strength
• The unilateral load requires significant core stabilization
• Use controlled movements rather than jerking the weight
• Complete all repetitions on one side before switching
• This is an advanced variation requiring proper form to avoid injury