Join Our Newsletter!
Subscribe now and we'll send you a great abs e-book for FREE!

Free Abdominal Workout Secrets E-Book!
Name:

Email:



About

About Amazing Abdominals
Amazing Abs Blog

Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

Recent Ab Training Articles
3 Unique Abdominal Exercises That Work Like Magic
Lose Ab Fat With 3 Non-Traditional Ab Exercises
The Top 55 Foods For Rock Hard Six Pack Abs
The Rise of SandBag Training
Develop Your Abs Through Heavy Strength Training
Cover Model Abs In One Workout Per Week
The Ultimate Secrets to a Flat Stomach and Six Pack Abs
Can You Really Lose More By Exercising Less?
Three Unusual Secrets For Awesome Abs
Super Sexy Swimsuit Six-Pack In 12 Weeks
The Best Exercises For Your Lower Abs Revealed
Bulletproof Your Abs And Injury Proof Your Back
The Truth And Secrets Of Getting Ripped Abs
Abdominal Fat Dangers
Abs Without Effort
Article Archives

Sports Training &
Conditioning
Punch Proof Abdominals: How To Get Abs Like A Pro Boxer
The 7 Sins Of Baseball Specific Core Training
The 2 Major Keys To Golf Conditioning Success
Core Training For Martial Arts: Abs Like Bruce Lee!

E-book Reviews
Firm & Flatten Your Abs
Brink's Bodybuilding Revealed
Gourmet Nutrition
Burn the Fat Feed the Muscle

Book Reviews
The Abs Diet

Website Reviews
The Facts About Fitness

Product Reviews
6 Second Abs
6 Popular Ab Machines Put To The Test

Interviews
Turbulence Training Interview
Abdominal Training Secrets

Healthy Recipes
Seared Turkey and Squash with Saffron & Apple
Quinoa Ostrich Chili
Salmon Citrus
Spinach Souffle
Stir Fry Veggie
Easy Tuna Recipes For Bodybuilders & Dieters

Ask the Ab Guru
Prone Swiss Ball Rolls For Developing Strong Core Muscles
Expansion Sit-Backs For Amazing Abs
Powerful Exercises For A Strong Core
Should You Train Abs To Failure?
The Core In Four Abdominal Workout
Correcting Bad Posture With Ab Training
The Truth About Ab Machines
Core Training: Legit or Just The Latest Fad?

Ask the Fat Loss Guru
Concurrent Muscle Gain & Fat Loss: Is It Possible?
The Amazing Abdominals Mistake
Foods That Burn Body Fat
How to lose loose skin after weight loss
Does eating at night make you fat?






Suitcase-Style One Arm Deadlifts For A ROCK SOLID Core
By Nick Nilsson

www.FitStep.com

The Suitcase-Style One Arm Deadlift is one of the most powerful, results-producing exercises you will NEVER see anybody in the gym do until you actually do it yourself! The reasons? First, it's NOT a common exercise, even though it's been around for many years. Second, it's a tough exercise to do! But as you know, the toughest exercises are always the most productive.

The Suitcase-Style One Arm Deadlift places extreme torque on the core and will help you develop an incredibly tight and powerful midsection. Basically, instead of using both arms and doing a barbell deadlift in front of your body as you normally would, you'll stand BESIDE the barbell and pick it up with one arm.

 

Imagine reaching down and picking up a suitcase sitting beside you.

That's the Suitcase-Style One Arm Deadlift but, of course, using a heavy barbell!

There will be a link to pictures and a video of this exercise in action at the end of the article.

How To Do It:

First, if you're doing this exercise off the floor, load a barbell with a 45-lb plate on both ends. To lift this amount of weight, you should be able to deadlift at least 250 to 275 lbs in a normal deadlift.

If you wish to use less weight for this exercise, set the safety rails in the power rack to just below knee height and load the bar with however much weight you want to use. The reason you'd want to use the rack is, because you're using smaller plates, the bar will start too low to the ground and you'll need to lean over too much to the side to pick it up.

Stand beside the barbell and reach down and grasp it with one hand. When you do the One-Arm Deadlift, you should grip the bar slightly off-center. Your thumb and index finger grip should be about a centimeter (about a half inch or so) from the edge of the center grip surface. This uneven grip will prevent the bar being lifted unevenly and tilting as you are lifting.

Start position - standing beside the barbell

rock solid core

The reason for this is that when you grip the bar with one hand, your thumb and forefinger grip area become the main pivot point. If that main pivot point is not close to the real center of the bar, the bar will tilt when you pick it up. By sliding your hand down so that your thumb and forefinger grip area is closer to the real center, you will have a much easier time keeping the bar level.

Before you pick up the bar, make sure your shoulders are level and your entire core area is tightened up very strongly. Pick up the bar, focusing on keeping your shoulders level as much as possible. The weight of the bar on the one side will place an EXTREME stabilizing load on the other side of the body. You will be pushing HARD with the same side foot as you're pulling on the bar, e.g. if you're picking the bar up with your right arm, you'll be pushing hard with your right foot.

Middle position - other arms is out to the side for balance. Maintain tight core!

suitcase deadlifts for a strong core
Keep your lower back tight and arched as you stand up. Come all the way up to the top position and hold for a few seconds then lower the bar back down slowly. Gripping the barbell with one arm in this fashion is also VERY challenging to the grip. You'll need to hold on tight in order to keep your grip on the bar.

Finish - stand up straight and hold for a few seconds. This hits the abs hard!
strengthen your core with one arm deadlifts
Set the bar down on the floor between reps and relax the core. Re-tighten everything then start your next rep. This exercise should only be done for low reps, e.g. 3 to 5 reps per set. Any more than that and the stabilizing muscles of the abs will become fatigued and cause the torque to go into the lower back instead of the abs, where you want it.

The first time you do this exercise, start with a conservative weight. It's deceptively tough, especially if you've not done a lot of movements that are weighted on only one side. The torque on your core will be a very new thing! The incredible tightness you'll feel all along your side abs the next day will show you just how effective this exercise is.

If you're a strong deadlifter or find your grip strength limits the amount of weight or number of reps you can do, I would DEFINITELY recommend grip assistance in the form of either lifting straps or a product called "1 Ton Hooks." The grip assistance will allow you to use heavier weight and hold onto it longer. It will also prevent the bar from rolling out of your fingers as your grip fatigues.

Your thumb and index finger grip should be closer to the center balance point of the bar than the actual middle of your hand. This is because for this exercise, the thumb and forefinger are the pivot point of your grip. If you grip in true center, the bar will tip backwards.



I would recommend the hooks over the straps in all cases. "1 Ton Hooks" are cast iron lifting hooks that are designed to allow you to hold extremely heavy without worrying about your grip strength. These hooks, in my opinion, should be in the arsenal of EVERY serious lifter and I highly recommend them. To put it in perspective, I've used these hooks to do partial deadlifts with more than 900 lbs and the hooks held up fine!

Give the Suitcase-Style One Arm Deadlift a try in your next back workout - I can promise you'll either be thanking me or cursing me for the next two days after you do it! Your entire core will be worked in a way it has NEVER been worked before.

Exercise Videos:

Click here for windows media video of this exercise

Click here for apple QuickTime video of this exercise

If you think this exercise was good... and if you are tired of crunches, sit ups and leg raises, then wait until you see The Best Abdominal Exercises You've Never Heard Of!

Learn the secret to not only getting a flatter stomach, but also achieving mind-blowing, steel-girder core strength, while NEVER getting bored with your workouts again! Click the link below to get all the details

www.fitstep.com/best-ab-exercises/best-ab-exercises.htm



About Nick Nilsson

2 Dumbbell Swiss ball TwistsNick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at: www.fitstep.com

Click Here To Visit Nick Nilsson's Website And
See Even More UNIQUE Killer Ab Exercises





Fat Loss Transformation Program




Looking for something ab specific? Type it here.




Amazing Abdominals 2006 - 2011
PO Box 5097, Hoboken, NJ, 07030, USA
Abdominal Exercise Videos | Abdominal Workouts | Abdominal Exercises | Core Training | Fat Loss
Lose Belly Fat Fast | Swiss Ball Pikes | Sandbag Workouts | Gain Muscle & Lose Fat | Boxer's Ab Workout
Bodybuilding Revealed Review | Firm & Flatten Your Abs Review
HomePrivacy PolicyTerms of useDisclaimerLinks
Amazing Abdominals Blog