One Hand Deadlifting Workouts

by Atomic Athletic on Monday, August 15, 2011 at 4:50pm

I added another 10 kg to my One Hand Barbell Deadlift yesterday.  That's just since last week.  While I am not going to break the national record with that lift, the guys working out with me are scratching their heads and asking why they don't seem to be getting these results.  After all, 130 kg at 75 kg Class (actual 162 lbs. Bodyweight) is starting to be respectable.

  

How Did I Do It?

I hate to say it, but I am just keeping it simple.  Essentially, I am periodizing my workouts.  I hadn't done a one hand deadlift in years, until last May.  I get in four workouts a week, with one of them being screwed up and sort of bad, thanks to the business of Atomic Athletic a priority. 

The other three days are broken up as follows: Snatch Day, Clean & Jerk Day, Pull/Deadlift Day. 

On deadlifting day I push myself to the max with the one hand deadlift and trap bar deadlift.  I will also throw in some other stuff like curls, dips, or other light leg work.  Each day consists of about five exercise, plus heavy bag and Indian club training.

  

Snatch Day

Basically, I just do full snatches and then snatch pulls with no more than 110% of my ORM, plus heavy bag work and the Indian Clubs

  

Clean & Jerk Day

In addition to Cleans, Jerk, and Pulls with no more than 110% of my ORM clean, I may also throw in some Olympic pressing and/or Power Jerks.

  

I have found the most important thing for one hand deadlifting is just like any other lift, technique!  Work those moderate weights, so you can get the technique nailed down.  I missed one with 80 kg yesterday, because I wasn't taking it seriously and didn't set myself up properly.

  

Enjoy your One Hand Deadlifts.

  

Live strong,

Roger LaPointe

“Today is a good day to lift.”