Exercise guide
One-Arm Side Deadlift
The One-Arm Side Deadlift is a suitcase-style lift performed while standing beside the center of a barbell. The quadriceps, glutes, and hamstrings raise the load while the abdominals, lower back, traps, and grip resist the uneven pull.
Training context
Keeping the Side Deadlift Controlled
A full barbell is more difficult to balance in one hand than a dumbbell, kettlebell, or trap-bar handle. The plates must remain clear of the legs and floor throughout the lift.
Use a light load until the bar can remain level. A dumbbell or kettlebell suitcase deadlift is a more practical alternative for most lifters.
Technique overview
Stand without leaning away from the bar
Stand beside the bar's center, bend the knees and hips, and take a balanced one-hand grip. Brace the trunk and stand by extending the legs and hips while keeping the bar close and level. Lower under control without bending sideways, then repeat with the other hand.
Treat this as an overview and use a range, pace, and setup you can control.