The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Go Heels! MixmasterNash's Avatar
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    One handed deadlifts

    Can someone point me to materials on, or even better, explain some of the finer points of one handed deadlifts?

    Technique in particular: Should I pull a dumbell/bb from my side or in front, or between the legs? What kind of shoulder rotation is good? And, critically, how to do it safely...

    I know, it should be obvious, just pick it up, but I'd like to know if anyone has tried this. Also: How does a one handed lift compare to a two? It seems like it should transfer the difficulty to the grip, versus legs or back.

    If I figure them out, I'd love to pull 200+. No idea if that's doable anytime soon.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

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  3. #2
    Back at it
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    My question is why would you want to do a one hand deadlift?

    There may be a benefit that I am overlooking but I don't think they would do anything that a regular bar deadlift wouldn't do. If anything the unbalanced nature of them would provoke injury or bring far more secondary muscles into play for stabalization.

  4. #3
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    Actually I think for a 1 hand deadlift, you start with the bar beside you not in front. Bend down and lift with one arm but DON"T bend to the side....try to keep as straight as possible. This is actually a good exercise for your abs/torso area. Obviously, you're not going to pull the same weight you would on a normal deadlift.

    Later

  5. #4
    Bespoke Super Mod
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    Place two bars parellel to each other and add the desired weights, stand in between them and finally DIP, GRIP, RIP!!!

    So your deading two bars at the same time. It can be immenesley difficult to start of with but with practice you will find that they are worthy in any routine
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
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  6. #5
    . Delphi's Avatar
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    Why not just do trap bar deads? By lifting two barbells at the same time you're going to be lifting much less weight. You'll be limited by your ability to balance the bars, and you'll be limited by your forearm/grip ability to tilt the bars up and down. There's better ways to work all muscles involved- thighs, posterior chain, obliques, forearms.

    IronMind sells a rotating handle for doing one-handed lifts. Looks more like a stronman exhibition to me.

    http://www6.mailordercentral.com/iro...em=29&mitem=33

    There's a pic in the catalog of a man using this handle with a loading pin. He stands in front of it. Obviously he's lifting a bunch of weight. Unless you're a strongman, again I feel there's better ways to work the involved muscles.

  7. #6
    Go Heels! MixmasterNash's Avatar
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    I was mainly curious. I probably don't need to do any one handed lifts, because my grip is actually far superior to the rest of my muscles involved in DLs. Rock climbing rules!

    On the other hand, I'd like to work some of my oblique stabilizers, so I might do some light one handed deads. Also, I'm probably going to try some squats with the bar and a single plate on one side only, which is supposed to give stabilizers a heck of a good workout.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  8. #7
    Senior Member Meat_Head's Avatar
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    Originally posted by FAngel
    Place two bars parellel to each other and add the desired weights, stand in between them and finally DIP, GRIP, RIP!!!

    So your deading two bars at the same time. It can be immenesley difficult to start of with but with practice you will find that they are worthy in any routine
    That's a good exercise, but that's not a one-hand deadlift.

    To do one properly, place a loaded bar in front of you like regular deadlifts. Grab it with one hand, and put one hand on your other knee. You must use the other hand to keep your back from twisting. Then just deadlift. Great exercise! Kills the back and forearms.

  9. #8
    Fatass STM's Avatar
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    I place a DB beside my foot <left hand, left foot..hehhe> and lift like a normal DL.

    There is a benefit to doing these as it kills your stabalizers/obliques.

    Try them once.

  10. #9
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    Originally posted by Ja113
    Actually I think for a 1 hand deadlift, you start with the bar beside you not in front. Bend down and lift with one arm but DON"T bend to the side....try to keep as straight as possible. This is actually a good exercise for your abs/torso area. Obviously, you're not going to pull the same weight you would on a normal deadlift.
    This is the only way I have ever heard of them being done. They are a great substitute for db side bends. They target the abs, but mainly the obliques. I'm gonna start doing these once my back heals up.
    Squat - 505
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    Deadlift - 550
    Total - 1380@175

  11. #10
    Gaglione Strength Chris Rodgers's Avatar
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    Originally posted by xMeat_Headx


    That's a good exercise, but that's not a one-hand deadlift.

    To do one properly, place a loaded bar in front of you like regular deadlifts. Grab it with one hand, and put one hand on your other knee. You must use the other hand to keep your back from twisting. Then just deadlift. Great exercise! Kills the back and forearms.

    I just put my other hand behind my back so I don't use it for assistance. Your abs/obliques will have to work a ton to stabilize you. Very hard exercise. I've gone up to 225 on these with each hand, but needed to use a hook grip in those sets.


    I've also tried them with the bar at my side. Those are very tough as well. I never tried over 185 on those though. I prefer them with the bar in front.
    Best Meet Lifts(Raw w/wraps):
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  12. #11
    Equal Opportunity Offender Budiak's Avatar
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    What Fangel was referring to is also a pretty good exercise, I think its called a Wheelbarrow dead or something strange like that. Its the way strongmen pick up their farmer's walk implements, and IMO is the only way to start a db static hold, set of shrugs, or farmer's walk. Taking weights off the rack is for pussies!

  13. #12
    Go Heels! MixmasterNash's Avatar
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    I tried some one handed DB lifts from the side (after deads) as a test/oblique work. I used a 100lb DB, which I can normally move pretty easily for things like rows, etc.

    Results: Felt a bit awkward pulling up the DBs with strict form. Each rep I pulled, lowered, released, stood up and dropped to pull again. It felt like my abs/obliques were going crazy, but I didn't feel anything the next day. Side bends seem to hit the obliques better.

    Next week I will try "wheelbarrow" deads with two DBs (since they conveniently go up to 170lbs...).

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  14. #13
    Gym ratt/Part-time pimp LAM's Avatar
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    Originally posted by GIS
    My question is why would you want to do a one hand deadlift?

    There may be a benefit that I am overlooking but I don't think they would do anything that a regular bar deadlift wouldn't do. If anything the unbalanced nature of them would provoke injury or bring far more secondary muscles into play for stabalization.
    exactly...

    the point of doing them one-handed is ?????

  15. #14
    the stone cold stunner Ironman8's Avatar
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    One-handed deadlifts would be hell on my wrists!
    You kill me in a dream, you better wake up and apologize....

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