Xtreme 1 Arm Back Lift
May 23, 2011
by Stephen R. Santangelo
http://www.primalfitness-systems.com/articles/archives/2011/exercises/xtreme-one-arm-back-lift.html
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Muscles Activated: Full body with emphasis on posterior chain.
As the name implies this is a back exercise, not a squat.
Start by standing parallel to the barbell.
Take a wide stance.
Note the back foot is 90° to the front foot. This is very important to stabilize the body throughout the lift.
The front leg is noticeably bent to lower the torso.
The arm closest to the bar is extended and remains straight throughout the lift.
The torso is bent forward from the sacrum and maintain a strong arch in the lumbar.
Keep the neck in a neutral position. Do not look up, this only compresses the cervical vertebrae.
Take a deep breath into the lower abdomen and hold it tight. This will increase the internal pressure and protect the disc by stabilizing them and prevent the back from caving in.
Initiate the move by driving the front foot into ground and pushing the rear foot backwards.
Do not pull with the arm.
Drive the shoulders back, keep the chest high and use the back to lift the weight to a full upright position.
This exercise is a low rep lift.
Begin with light weight, as illustrated, until technical skills have been perfected.
Do not do more than 3 reps per set and work up to 1 rep max.
The program should follow the max effort template.
8-10 sets, including warm up sets and reps in the 1-3 range will develop tremendous back strength.
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