Exercise Comparison
Backward Drag vs One-Arm Side Deadlift
Side-by-Side
Muscle Analysis
Shared
Only in Backward Drag
Only in One-Arm Side Deadlift
Instructions
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
One-Arm Side Deadlift
Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
Slowly bring the barbell back down while inhaling. Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the movement.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while One-Arm Side Deadlift is expert and uses barbell. Choose Backward Drag if you're looking for a more accessible option, or One-Arm Side Deadlift for a greater challenge.