Wednesday, July 3, 2024

USAWA One Arm Lifts

  1. Bench Press
  2. Bent Press
  3. Clean & Jerk
  4. Side Press
  5. Snatch
  6. Deadlift, Ciavattone Grip
  7. Deadlift, No Thumb
  8. Deadlift
  9. Hack Lift
  10. Zercher
  11. Bent Press - Dumbbell
  12. Clean & Jerk - Dumbbell
  13. Curl, Dumbbell, Cheat
  14. Side Press - Dumbbell
  15. Snatch - Dumbbell
  16. Swing - Dumbbell
  17. Press - Dumbbell
  18. Deadlift - Dumbbell
  19. Deadlift - Fulton
  20. Deadlift - Fulton Dumbbell
  21. Deadlift - Inch Dumbbell
  22. Pinch Grip Deadlift
  23. Pinch Grip - Strict
  24. Vertical Bar - 1 Bar - 1"
  25. Vertical Bar - 1 Bar - 2"
  26. Finger Lifts
(26) lifts are contested using just one arm.  (10) are barbell lifts, (8) are standard dumbbell lifts, (8) require some special equipment.

I would argue that the barbell lifts are most aligned with classic weightlifting.  

The dumbbell lifts are variations on the them to make the barbell movements easier.  An exception should be noted for the dumbbell curl and swing.

The special equipment lifts are relatively modern movements with an Axle bar, Fulton Dumbbell, Inch Dumbbell, Vertical Bar lifts and Pinch Grips.  An exception would be the finger lifts which are truly impressive and aligned with old time strongmen.



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