Single-Arm Barbell Lifts: Advanced Techniques, Risks, and Safer Alternatives

How do you lift a barbell with one hand?

Lifting a barbell with one hand is a highly specialized and advanced maneuver, primarily seen in strongman/strongwoman competitions or as a very specific training method, and it carries significant risks if not executed with exceptional strength, stability, and expertise.

Understanding the "One-Hand Barbell Lift"

The concept of lifting a barbell with a single hand typically refers to highly technical and demanding feats of strength, rather than a common exercise found in general fitness programs. Unlike dumbbells, which are designed for unilateral (single-arm) use, barbells are inherently balanced for bilateral (two-hand) lifting. When a barbell is lifted with one hand, it introduces immense asymmetrical torque and stability challenges throughout the entire kinetic chain, particularly the spine, core, and shoulders.

Historically, lifts like the one-hand deadlift, single-arm bent press, or single-arm clean and jerk were popular strongman and weightlifting events. These require not just immense raw strength but also extraordinary control, balance, and proprioception. For the vast majority of individuals, attempting to lift a standard barbell off the floor with one hand is impractical and carries a high risk of injury.

Prerequisites for Attempting One-Hand Barbell Lifts

If contemplating such a lift, even with very light loads, an individual must possess a foundational level of strength and control far beyond that of a typical gym-goer. Key prerequisites include:

• Exceptional Core Strength and Stability: The core musculature (abdominals, obliques, erector spinae) must be incredibly strong to resist the rotational forces and lateral flexion imposed by the asymmetrical load, protecting the spine.
• Unilateral Grip Strength: The ability to generate and sustain immense crushing grip strength with one hand is paramount, as the entire weight of the barbell rests on a single hand.
• Superior Shoulder Stability and Strength: Especially for any overhead variation, the shoulder joint must be robust and capable of stabilizing the heavy, uneven load.
• Advanced Full-Body Coordination and Proprioception: The body must instinctively adjust and compensate for the off-center load, requiring a high degree of body awareness and motor control.
• Mastery of Bilateral Lifts: Before even considering a single-arm barbell lift, one should have a strong foundation in bilateral deadlifts, presses, and other compound movements with excellent form.
• Experience with Unilateral Dumbbell Work: Proficiency with single-arm dumbbell rows, presses, and carries will build the necessary unilateral strength and stability in a safer context.

The Mechanics of a Single-Arm Barbell Deadlift (Advanced Strongman Technique)

For those with the necessary prerequisites and under expert supervision, a single-arm barbell deadlift involves specific mechanics to manage the inherent instability:

1. Setup:

   • Stance: Stand with feet slightly wider than shoulder-width, similar to a conventional deadlift.
   • Barbell Placement: The barbell should be positioned slightly to the side of the midline, aligning with the hip of the lifting arm.
   • Grip: Use an overhand grip (pronated) on the center of the barbell. Some lifters may use a hook grip or mixed grip, but a strong overhand grip is generally preferred for stability.
   • Body Alignment: Hips should be lower than shoulders. The non-lifting arm can be extended out to the side for balance, or held tight to the body.
   • Spinal Neutrality: Crucially, maintain a rigid, neutral spine. Avoid any rounding or excessive arching.

2. Execution (The Lift):

   • Brace: Take a deep breath, brace the core intensely, and engage the lats. This creates intra-abdominal pressure to support the spine.
   • Initiate: Begin the lift by driving through the heels and extending the hips and knees simultaneously.
   • Control Rotation: As the bar leaves the floor, the body will naturally want to twist towards the non-lifting side. Actively engage the obliques and core on the lifting side to resist this rotation and keep the torso as square as possible.
   • Vertical Path: Strive to pull the barbell in a straight vertical line, close to the body.
   • Lockout: Complete the lift by standing tall, fully extending the hips and knees, with shoulders pulled back. Do not hyperextend the back.

3. Descent:

   • Control the weight back down to the floor by reversing the motion, maintaining core tension and a neutral spine. Do not let the weight drop or control be lost.

Critical Considerations:

• Load Selection: Start with an extremely light barbell (e.g., an empty Olympic bar or even less) to master the technique and stability before adding any significant weight.
• Spinal Integrity: The primary risk is spinal injury due to the immense rotational and shear forces. Focus on rigid core bracing throughout the entire movement.
• Asymmetrical Loading: Be aware that this lift disproportionately loads one side of the body, which can exacerbate existing imbalances or create new ones if not approached carefully.

Safer Applications of One-Hand Barbell Training

For most individuals seeking to incorporate unilateral training with a barbell, safer and more practical alternatives exist that do not involve lifting a barbell off the floor with one hand. These methods often leverage equipment to manage the instability:

• Landmine Exercises: A landmine attachment anchors one end of the barbell, allowing the other end to move freely. This significantly reduces the rotational challenge while still providing unilateral benefits.
  • Single-Arm Landmine Press: Excellent for developing upper body pushing strength and anti-rotation core stability.
  • Single-Arm Landmine Row: Targets back muscles and improves anti-rotation strength.
  • Single-Arm Landmine RDL/Squat: Builds lower body strength and stability.
• Rack-Assisted Lifts: Performing single-arm presses or rows from a power rack can provide a safer starting position, eliminating the need to lift from the floor.
  • Single-Arm Overhead Press from Rack: Allows for focus on overhead strength and stability without the initial floor lift.
  • Single-Arm Bench Press from Rack: Requires a spotter for safety, but can target chest and triceps unilaterally.
• Dumbbells for Unilateral Work: For general unilateral strength and hypertrophy, dumbbells are almost always the superior and safer choice. They allow for natural joint movement, are easier to handle individually, and create less awkward torque than a barbell when used with one hand.

Risks and Safety Precautions

Attempting to lift a barbell with one hand, especially heavy loads, carries substantial risks:

• Spinal Injury: The most significant risk is to the lumbar spine, including disc herniation, muscle strains, or sprains, due to the extreme rotational and shear forces.
• Shoulder Injury: The shoulder joint is vulnerable to instability, impingement, or rotator cuff tears, particularly in overhead variations.
• Wrist and Elbow Injury: Due to the direct, uneven loading and the need for strong grip, the joints of the wrist and elbow can be strained.
• Loss of Control: The inherent instability increases the risk of losing control of the barbell, leading to dropping the weight on oneself or others.
• Muscle Imbalances: Repeated asymmetrical loading without proper balance in training can exacerbate or create muscle imbalances.

Safety Precautions are paramount:

• Professional Supervision: Never attempt these lifts without the direct, in-person supervision of an experienced strength coach specializing in strongman or advanced lifting techniques.
• Start Extremely Light: Begin with an empty barbell or even a broomstick to master the movement pattern and develop core stability before gradually adding minimal weight.
• Master Bilateral Lifts: Ensure you have a strong, pain-free foundation in bilateral deadlifts, presses, and rows before considering unilateral barbell work.
• Prioritize Core Bracing: Consciously engage and brace your core throughout the entire movement.
• Listen to Your Body: Any sharp pain, instability, or discomfort is a clear signal to stop immediately.

Conclusion: Is It For You?

Lifting a barbell with one hand is a niche skill, primarily for elite strongman/strongwoman athletes or those with highly specific training goals under expert guidance. For the vast majority of fitness enthusiasts, personal trainers, and even student kinesiologists, it is not a recommended general training practice due to the high risk of injury and the availability of safer, equally effective unilateral alternatives (such as dumbbells or landmine exercises).

If you are intrigued by unilateral barbell training, explore landmine exercises or single-arm movements performed from a rack. For true single-arm strength development, prioritize dumbbells. Always consult with a qualified strength and conditioning professional before attempting any advanced or high-risk movements.