Barbell One Arm Side Deadlift
Also known as: one arm barbell side deadlift
Use heavy bilateral barbell loading to build control through the whole range: Barbell One Arm Side Deadlift fits into any lower-body session.
How to do Barbell One Arm Side Deadlift
- Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
- Keep your back straight and your core engaged.
- Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
- Lower the barbell as far as you can while maintaining good form.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Barbell One Arm Side Deadlift Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell One Arm Side Deadlift Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Barbell One Arm Side Deadlift
Swap Barbell One Arm Side Deadlift For
Barbell One Arm Side Deadlift — Frequently Asked Questions
How do you do the Barbell One Arm Side Deadlift?
Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip. Keep your back straight and your core engaged. Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell One Arm Side Deadlift work?
The Barbell One Arm Side Deadlift primarily targets the glutes. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell One Arm Side Deadlift should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell One Arm Side Deadlift good for beginners?
Not usually. The Barbell One Arm Side Deadlift is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell One Arm Side Deadlift?
Try the Dumbbell Sumo Pull Through, Smith Low Bar Squat or the Band Pull Through. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell One Arm Side Deadlift the same as the one arm barbell side deadlift?
Yes. The Barbell One Arm Side Deadlift is also commonly called the one arm barbell side deadlift. Different gyms and training programs label it differently, but "one arm barbell side deadlift" refer to this same movement.
