One Arm Side Deadlift

This is a one-paw floor pick-up with attitude. You lift the weight from your side, stand tall, and fight the wobble like a steady bear crossing a log, building strong hips, grip, and deep core control.

Instructions

1. Stand beside the weight with feet about hip-width apart.
2. Hinge at the hips and bend your knees slightly.
3. Grip the weight with one hand and brace your core.
4. Drive through your feet and stand up tall.
5. Lower the weight back down with control.
6. Repeat all reps, then switch sides.

Benefits

• Builds stronger grip
• Improves side-to-side core control
• Strengthens hips and legs
• Helps with lifting uneven loads
• Carries over to daily lifting

Key Points

• Keep your chest up
• Hold the weight close
• Brace your core hard
• Drive through the floor
• Stand tall at the top

Common Mistakes

• Rounding the back
• Twisting during the lift
• Letting the weight drift forward
• Jerking the weight up
• Leaning hard to one side