Buzz
The Mytour Fitness Challenge has covered a wide array of workouts, including barbell exercises, endurance activities, yoga, and beyond. This month, however, we’re introducing something extraordinary: lifts that are likely entirely new to you.
Over the last few months, I’ve dedicated significant time at the gym to exploring all-round lifting, a discipline featuring lifts that many have either overlooked, never encountered, or are too hesitant to attempt. For instance, one-handed lifts were once prominent in the early Olympic Games but gradually faded into obscurity.
Discovering and mastering new lifts has become a passion of mine. While some require weeks or even months of dedicated practice, analysis, and effort, we’ll avoid those here. Instead, we’ll focus on lifts that most can learn with a bit of practice—or at the very least, enjoy attempting.
This month, we’ll explore a unique lift each week, starting with the one-handed deadlift.
The video above was recorded when r/griptraining introduced a competition for this lift. You can check out their rules here, which are as solid as any. (They mandated a hook grip, where your thumb is tucked under your fingers. For our purposes, feel free to grip the weight however you prefer.) Essentially, the goal is to lift the barbell with one hand and maintain control as you stand upright with your knees locked.
For this challenge, it’s entirely up to you whether you use a full-sized barbell—though it’s an exciting option I highly encourage. If that feels too daunting, you can opt for a large dumbbell or kettlebell instead. The aim is to explore and enjoy the process. If you choose the barbell, here are some tips to help you out:
You can either straddle the bar, as shown in the video above, or position it in front of you like a traditional deadlift. The choice is yours.
Before lifting, check the bar’s balance by placing your free hand beneath your lifting hand. Raise the bar slightly off the ground to see if it tilts. Adjust your grip if needed.
A stronger grip allows you to lift more weight. Opt for a bar with center knurling (the textured pattern) if available. Consider using chalk or trying a hook grip.
Place your free hand on your knee and use it to push as you lift the bar.
If a standard barbell feels too thick, try a women’s Olympic bar, designed with a thinner grip for smaller hands.
Remember, this is all about having fun and experimenting. Try different weights and techniques—whether it’s a training bar or a heavy lift once you’ve mastered the form. Share your progress! If you’re on Instagram, post a video and tag @Mytourdotcom.
