The Deadlift is one of the best exercises you can do. It works most of the muscles in the body. The one-arm version is even more challenging than the normal version.
The execution is essentially the same as with two arm deadlifts. The One-Arm Deadlift will develop a vise grip, work the back harder and will build up tremendous abdominal stabilizing strength.
There are three variations of the one arm deadlifts: bar in front, straddle and suitcase style. Barbells are used for these variations, although you can use dumbbells if you so desire. Dumbbells will make the gripping easier but will force you to start the movement from a lower point.
When doing these, you will be able to work up to handling well over 50% of your 2 arm maximum deadlift weight. Always do singles on one-arm deadlifts, setting the bar down on the floor between reps. The reason for this is that the mechanics of the one-arm deadlift can place a lot of stress on the lower back and abdominal area if you try to do continuous reps. A good strategy is to go back and forth between arms for alternating single reps.
All of these deadlift variations will develop tremendous abdominal stabilizing strength due to the uneven torque placed on the abdominal area. Your supporting muscles must contract furiously when you lift with just one arm, developing a great deal of strength in those muscles. This strength is extremely beneficial in all other lifting and in most sports.
How to incorporate these exercises into your workouts:
It is best to do the variations of the one-arm deadlift first in your workouts.
1. Improper body position
When doing any deadlift, always make sure you keep an arch in your lower back and that you are looking straight forward. If you start to look down, your back will start to round over. This can place a tremendous amount of bad stress on the vertebrae of the lower back. Always keep your abs nice and tight too.
2. Starting with a jerk
Never start the deadlift with a sudden jerk off the floor. Starting in this fashion instantly places all the tension on connective tissue and vertebrae rather than on the muscles of the lower back. The proper way to start is to develop tension in the spinal erector muscles then squeeze the weight off the floor deliberately.
3. Coming up too far
With the first two versions (front and straddle) you should only lift the bar up to a point just above your knees. Your knees should stay bent so that your other hand has something to brace on.
1. Hold the bar slightly off-center
When you do One-Arm Deadlifts, you should grip the bar slightly off-center. Your thumb and index finger grip should be about a centimeter (about a half inch) from the edge of the center grip surface. This uneven grip will prevent the bar being lifted unevenly and tilting as you are lifting.
The reason for this is that when you grip the bar with one hand, your thumb and forefinger grip area become the main pivot point. If that main pivot point is not close to the real center of the bar, the bar will tilt when you pick it up. By sliding your hand down so that your thumb and forefinger grip area is closer to the real center, your balance point will be truer.