A fulcrum deadlift, also called an offset deadlift, is a variation of a hip hinge movement pattern, where a bar is loaded on only one side, making the weight asymmetrical.

The fulcrum deadlift, predominantly targets the core muscles, which include rectus abdominis, transversus abdominis, internal and external obliques (in the anterior), and multifidus, erector spinae, quadratus lumborum (in the posterior/lower back). It also targets the glutes, hamstrings and back, in particular the trapezius and latissimus dorsi.

What Are The Benefits of Fulcrum Deadlifts?

The fulcrum deadlift is an excellent way to build core stability and strength, this is because the asymmetrical movement will cause an imbalance and therefore the core muscles will be forced to maintain stability throughout. It can also contribute to muscle hypertrophy of the posterior chain, and you can spot muscular imbalances due to noticing which side you struggle with most.

Are Offset Deadlifts Dangerous?

Fulcrum deadlifts should be performed with caution and only by individuals who have mastered the conventional deadlift first. This is because it is harder to keep a strong form during unilaterally loaded exercises, and therefore are at a higher risk of injury. You should load the bar with a lighter weight than you would for a regular deadlift. Start with your smallest Weight Plates and work up from there.

Who Are Fulcrum Deadlifts Suitable For?

The fulcrum deadlift is best suited for well-trained strength enthusiasts who already have good a foundation of movement literacy, and are better equipped for handling off-set balances. It is also useful for certain athletes (e.g. rowers, tennis, and hockey players who may need to work on their imbalances due to having greater rotational strength on one side than the other.  

How to Offset Deadlift

• Stand in the middle of a Barbell with your feet shoulder width apart.

• Take a deep breath in. Grab the barbell like you would in a conventional deadlift (using a mixed or overhand grip), and lift the bar – hinging at the hips, bending the knees, bracing, and keeping your back in a neutral position.)

• Once the barbell has moved over halfway up, begin to forcibly exhale.

• Breathe in and lower the barbell to the starting position, keeping your core braced.

In order to keep the barbell parallel, keep your arms straight at all times. 

Repeat for 3-4 sets of 5-8 repetitions on both sides during your warm up or as part of your accessory movements.

In summary, the fulcrum deadlift is a good way to build core stability and strength, and therefore makes for a good accessory to your conventional deadlifting. If you’re new to fulcrum deadlifts, slow it down and focus on keeping the bar parallel at all times… if this is a struggle, drop the weight until this is achievable. 

If you’re in any doubt, seek guidance from a fitness professional to bring you confidence that you’re performing this deadlift correctly and safely. Then you can reap the benefits of this underrated exercise.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength