One-Handed Deadlift: Benefits, Execution, and Programming

How to do a one handed deadlift?

The one-handed deadlift is an advanced unilateral strength exercise that profoundly challenges core stability, grip strength, and anti-rotational control, building powerful functional strength with significant carryover to athletic performance and daily life.

What is the One-Handed Deadlift?

The one-handed deadlift is a specialized variation of the conventional deadlift, performed by gripping the barbell or dumbbell with only one hand. This seemingly simple modification transforms the exercise from a primarily bilateral lower-body movement into a complex, full-body challenge that heavily emphasizes core stability, anti-rotation, and unilateral strength. Unlike standard deadlifts where the load is evenly distributed, the one-handed version creates a significant asymmetrical load, forcing the core musculature to work overtime to prevent unwanted spinal rotation and lateral flexion.

Muscles Engaged

The one-handed deadlift is a comprehensive compound exercise that recruits a vast array of muscle groups:

• Primary Movers:
  • Gluteus Maximus & Hamstrings: Power the hip extension and knee extension phases, driving the lift.
  • Erector Spinae: Maintain spinal rigidity and extension throughout the lift.
• Key Stabilizers & Anti-Rotators:
  • Obliques (Internal & External): Crucial for preventing torso rotation under the asymmetrical load.
  • Transverse Abdominis & Rectus Abdominis: Provide anterior core bracing to maintain a neutral spine.
  • Quadratus Lumborum: Prevents lateral flexion of the spine.
  • Latissimus Dorsi: Engaged to keep the bar close to the body and contribute to spinal stability.
  • Trapezius & Rhomboids: Stabilize the scapulae and upper back.
• Grip & Forearm Muscles: Work intensely to maintain hold on the implement, as the entire load is concentrated in one hand.

Benefits of the One-Handed Deadlift

Incorporating the one-handed deadlift into your training offers unique advantages:

• Enhanced Core Stability & Anti-Rotation: This is arguably the most significant benefit. The asymmetrical load forces your core, particularly the obliques and quadratus lumborum, to fire intensely to resist rotation and lateral flexion, building robust trunk stability.
• Improved Unilateral Strength: Addresses strength imbalances between sides, which can improve athletic performance (e.g., throwing, striking, sprinting) and reduce injury risk.
• Superior Grip Strength: The entire weight is held by one hand, providing an unparalleled challenge to the forearms and grip muscles. This can translate to better performance in other lifts and daily activities.
• Increased Proprioception & Body Awareness: The dynamic stability demands require greater control and awareness of your body's position in space.
• Functional Carryover: Mimics real-world scenarios where loads are often asymmetrical (e.g., carrying groceries, picking up a child, sports movements).
• Scapular Stability: The upper back and shoulder girdle work hard to stabilize the loaded side, promoting healthier shoulder mechanics.

Prerequisites and Considerations

Before attempting the one-handed deadlift, ensure you meet the following criteria:

• Mastered Bilateral Deadlift: You should have a strong, consistent bilateral deadlift form with a significant load (e.g., 1.5-2x bodyweight for reps) before attempting the unilateral variation.
• Strong Core Foundation: Possess excellent core strength and the ability to brace effectively to maintain a neutral spine under load. Exercises like pallof presses, farmer's carries, and planks should be well-established.
• Adequate Hip Hinge Mechanics: Your ability to hinge at the hips while maintaining a neutral spine is paramount.
• Good Hamstring and Glute Strength: These are the primary movers and must be strong enough to handle the load.
• Start Light: Begin with a significantly lighter weight than your bilateral deadlift (e.g., 20-30% of your bilateral 1RM) to master the form and stability demands.

Step-by-Step Execution

While the principles are similar to a conventional deadlift, the one-handed variation requires meticulous attention to detail.

1. Approach the Bar: Stand with your feet hip-width apart, with the barbell directly over your midfoot. If using a dumbbell, place it to the side of one foot.
2. Grip Selection:
   • Barbell: For the one-handed deadlift, a pronated (overhand) grip is generally preferred as it maximizes the anti-rotational challenge. Grip the bar with one hand, centered over your foot. Your arm should be fully extended.
   • Dumbbell: Grip the dumbbell handle with one hand.
3. Setup (Hinge & Brace):
   • Hinge at the Hips: Push your hips back, allowing your knees to bend naturally until you can reach the implement with a straight back. Your shins should be relatively vertical.
   • Spinal Alignment: Maintain a neutral spine from head to tailbone. Avoid rounding your lower back or hyperextending.
   • Shoulder & Lat Engagement: Pack your shoulders down and back. Engage your lats as if you're trying to "bend the bar" or "pull the slack out of it." This creates tension and stability.
   • Core Bracing: Take a deep breath into your belly, brace your abdominal muscles tightly as if preparing for a punch. This is crucial for resisting rotation.
4. The Lift:
   • Initiate with Legs: Drive through your heels and the midfoot, pushing the floor away. Your hips and shoulders should rise at the same rate.
   • Maintain Neutral Spine: Focus intensely on keeping your torso stable and preventing any rotation or lateral flexion. Your core must work overtime here.
   • Keep Bar Close: As you ascend, keep the bar or dumbbell as close to your body as possible, almost scraping your shins and thighs.
   • Full Extension: Finish the lift by standing tall, fully extending your hips and knees. Squeeze your glutes at the top. Do not hyperextend your lower back.
5. The Descent:
   • Controlled Reverse: Initiate the descent by pushing your hips back first, just as you did in the setup.
   • Maintain Tension: Keep your core braced and your lats engaged. Control the bar's path back to the floor, reversing the lifting motion.
   • Touch and Go (Optional): You can briefly touch the weights to the floor before initiating the next rep, or reset fully.

Common Mistakes to Avoid

• Rounding the Back: The most dangerous mistake. It places excessive shear forces on the lumbar spine. Maintain a rigid, neutral spine throughout.
• Excessive Torso Rotation: While some subtle anti-rotation work is the point, overt twisting of the torso indicates insufficient core strength or too much weight. Lower the weight and focus on bracing.
• Lifting with the Arm/Biceps: The arm acts as a hook. The power comes from your glutes and hamstrings extending your hips.
• Losing Core Tension: A soft core allows the spine to become vulnerable to rotation and flexion. Brace hard before and throughout each rep.
• Jerking the Weight: The lift should be smooth and controlled, not a sudden yank.
• Allowing the Bar to Drift Away: If the bar swings away from your body, it increases leverage and strain on your back. Keep it close.

Programming and Progression

• Integration: The one-handed deadlift is best used as an accessory lift after your primary strength movements (e.g., bilateral deadlifts, squats).
• Rep Range: Due to its technical and stability demands, keep the reps low (e.g., 3-6 repetitions per side).
• Sets: 2-4 sets per side.
• Frequency: 1-2 times per week.
• Progression:
  • Master Form First: Do not increase weight until your form is impeccable with lighter loads.
  • Increase Weight Gradually: Small increments are key.
  • Increase Reps/Sets: Once form is solid, you can add reps or sets.
  • Increase Time Under Tension: Focus on a slower eccentric (lowering) phase for increased challenge.

Variations and Alternatives

• Kettlebell One-Handed Deadlift: Often easier to learn due to the kettlebell's center of mass, which allows for a more natural grip and swing.
• Suitcase Deadlift: Very similar to the one-handed deadlift, typically performed with a dumbbell or kettlebell held on one side, emphasizing the same anti-rotation and lateral stability.
• Trap Bar One-Handed Deadlift: The neutral grip and central load of the trap bar can make this a more accessible unilateral deadlift variation, reducing some of the rotational stress while still challenging unilateral strength.
• Farmer's Carry (One-Handed): While not a deadlift, the one-handed farmer's carry is an excellent exercise for building tremendous grip strength, core stability, and anti-lateral flexion capabilities, making it a great complementary movement.

Safety and Injury Prevention

• Listen to Your Body: Any sharp pain, especially in the lower back, means you should stop immediately.
• Warm-Up Thoroughly: Include dynamic stretches and light cardio, followed by specific warm-up sets with very light weight to prime the movement patterns.
• Prioritize Form Over Weight: This cannot be stressed enough. Incorrect form with heavy weight is a direct path to injury.
• Use a Spotter (for max attempts): While not always practical for deadlifts, having someone observe your form can be beneficial.
• Proper Footwear: Flat-soled shoes provide a stable base.

Conclusion

The one-handed deadlift is a formidable exercise that demands respect and meticulous execution. When performed correctly, it is an unparalleled tool for forging robust core stability, unilateral strength, and ironclad grip. By understanding its mechanics, respecting its demands, and progressing intelligently, you can unlock a new dimension of functional strength and athleticism.