Deadlift-Dumbbell, One Arm
by Al Myers
John McKean performing a One Arm Dumbbell Deadlift at the 2010 IAWA Gold Cup in Boston.
The third lift contested at the 2016 USAWA Grip Championships will be the Deadlift – Dumbbell, One Arm. The name of this lift is pretty explanatory – it’s a deadlift using a dumbbell with the use of only one arm. The choice of arm to use is up to you so pick the one you’re strongest with. And remember you must stay with the arm you start with throughout all attempts. I was once at at meet where a lifter tried to switch arms on his last attempt, and when told he couldn’t do that replied, “I was saving me strong arm for the hard lift!”.
The rules of the Deadlift – One Arm with barbell are followed by this lift.
E12. Deadlift – Dumbbell, One Arm
The rules of the Bar Deadlift – One arm apply except one dumbbell is used. The dumbbell may be placed to the side of the lifter or the lifter may straddle the dumbbell. The dumbbell may touch the lifter’s legs during and at the completion of the lift as long as the dumbbell is not supported by the body. If the dumbbell is loadable, the plates used may have a maximum diameter of 18 inches.
At the Grip Champs we will use a loadable dumbbell so we can add larger diameter plates. The dumbbell handle will be a USAWA regulation handle. For those unfamiliar with the rules of the One Arm Deadlift with bar, the main things to remember is to finish with straight legs, non-lifting hand removed from the body at finish, and center line of bar higher than the knees. You do not need to be standing upright upon completion. Once the lifter and implement is motionless, a down command will be given by the head official.