One Hand Deadlift - GripFAQ.com

One Hand Deadlift Watch the Video - One Hand Deadlift (WMV)

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Keep the bar level.

The one hand deadlift is a classic test of supporting grip strength. The lift consists of lifting a loaded Olympic barbell from the ground to above knee height with one hand, while keeping the barbell level. Strong performers on this lift will raise well over half of their two handed deadlift max. Due to the offset loading placed on the body, it is common to place the free hand on the thigh to provide back support.

When performing this lift, it is important to align the center of the grip (usually below the middle finger) with the center of the barbell. Missing this position by even a half inch will turn the lift into a wrist exercises and significantly lower the weights that are used. A hook grip is not allowed.

Exercise difficulty is impacted by how freely the weight sleeves on the barbell spin. Heavier weights can be lifted on a bar with poor sleeve rotation. A slight bend in the bar will also allow for bigger lifts. Traditionally the lift is done on a bar with a knurled center, making the quality of knurl another complicating factor in comparing performances.