Barbell One-Hand Deadlift

Load a barbell on the floor and stand centered behind the middle of the bar with your feet hip-width apart and your shins an inch or two away from it.

Push your hips back and bend your knees to reach down, then take a firm overhand grip on the exact center of the bar with one hand.

Set your back flat, lift your chest, and brace your core hard so your shoulders stay square and level over the bar.

Let your free arm hang out to the side as a counterbalance and keep it clear of your leg throughout the lift.

Drive through your whole foot and extend your hips and knees together, keeping the bar close to your body as it rises.

Stand tall with the bar hanging at arm's length, resisting the load's pull to twist and tip you toward your gripping side.

Hinge at the hips and bend your knees to lower the bar under control back to the floor, keeping your back flat the whole way.

Finish your repetitions, then switch hands and repeat with the same weight so both sides get equal work.

Start far lighter than your two-hand deadlift, because your grip and your core, not your legs, set the limit here, and stop the set as soon as your back rounds or your torso starts to rotate.