Side Deadlift

Preparation
Place the bar next to you on one side, and put your feet close together facing forward. Bend over and grab the bar exactly in the middle , which should be within your foot range, close to the heel. Push your pelvis backwards, while keeping your shoulders and knees aligned with your heels. Tilting your pelvis backwards straighten your back. Push your shoulder blades together and tighten the shoulders, lift the chin and let your whole back make a slight curve. Keep that curve tight and strong throughout the movement. Draw a little bit of air into your stomach (not your lungs) and tighten your abs for the whole range of the motion. While doing the exercise do not loosen your back, abs or let air out, until you ave completed the movement.

Movement up
Your chin and shoulders start going up followed by the pelvis, while the back is a tight curve. The weight falls on your heels. The arm is nothing but a cable linking you to the bar. Keep it straight. Keep the bar as close as possible to your body. It is very important to keep your shoulders aligned. Do not let your kneed go left or right, they should be pointing in the direction of your toes. Once the bar is past your knees, push with your pelvis forward and straighten the shoulders, pulling your shoulder blades together. Make sure the middle of the bar is as close as possible to the vertical line of the heels. Once up, stand straight and secure without pushing your chest out uncomfortably. If you do not have enough air and decide that you cannot finis the exercise, take a small shallow breath without loosening your grip or posture.

Movement down
The pelvis goes back and down. Do not push the knees forward. Keep your weight on your heels. Try to keep your torso as erect as possible and don't bend from the waist. Only when the barbell is on the floor can you relax and breathe.

Do the exercise with both arms consecutively.