One-Arm Side Deadlift

Bölge

Bacak

Hedef kas

Ön bacak

Ekipman

Barbell

Zorluk

İleri

Destek kaslar

Karın, Baldır, Kalça, Arka bacak, Bel

One-Arm Side Deadlift nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.

2. 2

   Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.

3. 3

   Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.

4. 4

   Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.

5. 5

   Repeat for the recommended amount of repetitions.

6. 6

   Switch arms and repeat the movement.