Moves/DB Deadlift Single Arm

DB Deadlift Single Arm

ID: 758

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Exercise Type:
Lower Hinge
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Drive the floor away on the concentric — think push, not pull.
  2. 2. Control the eccentric; feel the hamstrings load as you lower.
  3. 3. Push hips back as if reaching for a wall behind you before bending the knees.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Substitute a kettlebell deadlift with a light load before progressing to barbell or heavier variations.

Progression:

Add a band around the hips for accommodating resistance at the top where the lever arm decreases.

Common Problems:

Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.