PEAK PERFORMANCE

Weeks to result

The One-Arm Single-Leg Deadlift Framework

Deadlift with precision

Deadlift Strength Training Core Stability

Problem it solves

Individuals and organizations that struggle with the one-arm single-leg deadlift framework, lacking a clear and actionable framework to diagnose root causes and take systematic improvement steps.

Best for

Individuals seeking to improve core stability and strength

Not ideal for

Those with pre-existing back or knee injuries

Overview

Why this framework exists

The One-Arm Single-Leg Deadlift Framework is a structured approach to performing the deadlift exercise with precision and control. It involves standing on one foot, hinging at the hip, and lifting a weight with the opposite arm, while maintaining core stability and proper form.

Core principles

3 total

Maintain core stability throughout the exercise
Use proper form and technique to avoid injury
Start with a manageable weight and progress gradually

Steps

4 steps

Prepare for the Exercise
Stand on one foot, with the dumbbell or kettlebell placed to the inside of the supporting foot, and the other leg in full extension behind the body.
Pro tipUse a weight that allows for proper form and technique
WarningAvoid external or internal rotation of the rear leg
Hinge at the Hip
Mimic a sitting movement and push your buttocks backward, while maintaining core stability and proper form.
Pro tipUse the free arm to balance and maintain control
WarningAvoid rounding the back or using momentum to lift the weight
Lift the Weight
Reach down and grab the weight with the arm opposite the standing leg, and lift it up to standing while maintaining core stability and proper form.
Pro tipUse the legs and hips to generate power, rather than just the arm
WarningAvoid jerking or bouncing the weight
Set the Weight Down
Set the weight down between each repetition, and stand back up without the weight to maintain control and avoid injury.
Pro tipUse the time between repetitions to recover and prepare for the next lift
WarningAvoid rushing through the exercise or sacrificing form for speed

Checklist

Saved in your browser

Maintain core stability throughout the exercise
Use proper form and technique
Start with a manageable weight and progress gradually
Focus on the legs and hips to generate power
Avoid jerking or bouncing the weight

Examples

2 cases

Gray Cook's Athletes

Gray Cook's athletes have achieved significant improvements in core stability and strength using the One-Arm Single-Leg Deadlift Framework.

OutcomeImproved athletic performance and reduced injury rates

Timothy Ferriss's Experience

Timothy Ferriss used the One-Arm Single-Leg Deadlift Framework to improve his own strength and core stability, and achieved significant gains in a short period.

OutcomeImproved strength, core stability, and overall athletic performance

Common mistakes

3 traps

Insufficient Core Stability

Failing to maintain core stability throughout the exercise can lead to poor form, injury, or ineffective training.

Poor Form or Technique

Using poor form or technique can lead to injury, or ineffective training, and undermine the benefits of the exercise.

Inadequate Progression

Failing to progress gradually or using too much weight can lead to plateaus, injury, or burnout.

Origin story

How this framework came to be

The framework was developed by Gray Cook, a renowned strength and conditioning coach, as a means to improve core stability and strength in individuals.

Source

Traced to primary

Source · BOOK

The 4-Hour Body An Uncommon Guide to Rapid Fat-Loss

Timothy Ferriss · 2010

Open source →

Related frameworks

Browse all Peak Performance →