What makes this exercise particularly effective?
This challenging exercise combines single-leg stability with a single-arm pull, creating an extremely functional movement. It demands the gluteal muscle (gluteus maximus), hamstrings, core stability, and balance — while simultaneously engaging one arm, which intensively trains anti-rotational control and coordination.
What effect does the exercise achieve?
Strengthening of the thigh and gluteal muscles on one side: Ideal for improving muscular imbalances between the sides of the body.
Maximum core stability & activation: The body must work against both lateral tilting and rotational forces.
Full-body coordination and balance: Integrates numerous stabilizing muscle chains — particularly valuable for functional daily movements.
Synergistic integration of the pulling movement: The one-arm pull complements the work of the standing leg and trains the coordination of pulling, bracing, and stabilizing mechanisms.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The single-leg deadlift performed with one arm can be an interesting variation of the traditional deadlift:
Enhancement of the conventional deadlift: Focusing on one-arm and one-leg control improves stability in traditional deadlifts.
Promotion of overall body control: Core and glutes form a solid foundation for improved performance in all Big 5 exercises.
Injury prevention through control: Strong stability and balance reduce the risk of musculoskeletal dysfunctions and pain — especially in the lower back and knees.
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