I have done a one arm DL, really just screwing around in the past, but today I was trying to think of a good assistance lift to do after my main workouts. I thought “what the hell” and tried the one arm DL. Since I go to a commercial gym that is really geared towards old people they don’t have good cambered bars for this lift so I had to MacGyver something up on the spot. It was basically a shorter version of the swiss bar seen on the link below, picked up from the sides instead of the handles, with two sets of weight clips to make sure the discs didn’t slide.
All I have to say is…wow! I was just expecting to get a good grip workout, but I found this trained just about everything! I felt much more “body awareness”(if that makes any sense)compared to any lift I have tried before. I did 10-15 (wasn’t counting) sets of singles until I found a good working weight. For every set when I reached the top position I held the bar as long as I could before setting it down. My working weight ended up being about 165lbs.
My question is: what is the best way to train the one arm DL as an assistance lift for both grip and total body? On another workout day I do farmers walks as well.
This lift will remain in my regiment for many months to come.