Legs Focus

One-Arm Barbell Deadlift

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Coach Notes

Coach Take

Offset hinge that challenges grip, obliques, and total-body stability.

Make It Easier

Single Dumbbell Deadlift

Level It Up

Heavier Offset Deadlift

Build Size

4 x 6-10 each side, rest 90-150s

5 X 3 5 Each Side Rest 2

00-3:00

Attribute Breakdown

Muscle

Legs / Core

LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY / CORE-CENTERED TENSION TO IMPROVE BRACING AND CONTROL

Equipment

Barbell

BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL

Movement

Pull

PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY

Pattern

Hinge

HIP HINGE PATTERN LED BY GLUTES, HAMSTRINGS, AND BACK

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Strength

PRIMARY GOAL IS RAW STRENGTH AND LOAD PROGRESSION

Ego

High

HIGH EGO: BIG NUMBERS, BIG RISKS, BIG CONFIDENCE

Related Exercises

Barbell Bench Front SquatBarbell Clean-grip Front SquatBarbell DeadliftBarbell Glute Bridge Two Legs On Bench (male)Barbell Good MorningBarbell Jump SquatBarbell Narrow Stance SquatBarbell Seated Calf Raise

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