Asymmetrical and Unilateral Exercises

ASYMMETRICAL AND UNILATERAL EXERCISES

ASYMMETRICAL EXERCISES

Asymmetrical loading is a method of training where you lift a force that is unequal, for example lifting a dumbbell or kettle bell on one side only. The idea is that you will have to use their core strength and muscles to keep their unevenly loaded body stable, while at the same time carrying out the exercise. Predominantly it will challenge the trunk musculature as it will either cause rotation or lateral flexion – when you lean to one side or the other.

UNILATERAL EXERCISES

This is where the client is only working one part of their body, for example, working one leg at a time, this is known as a unilateral exercise. A squat or a deadlift would usually be carried out as a bilateral exercise, where you have both feet on the floor and is transferring weight through both legs. A unilateral exercise would be a single leg squat.

JOINT ASYMMETRICAL AND UNILATERAL EXERCISES

To challenge you further, set exercises that involve both asymmetrical and unilateral features. For example, carry out a unilateral squat while lifting a dumbbell on one side only. The aim of these exercises is to challenge a client’s balance and proprioception and therefore their core musculature, while at the same time working their prime movers, such as the quads or the pecs.

 

THE BENEFITS ...

One benefit of this kind of exercise is injury prevention, however it also helps teach good body awareness at the early stages of a program. This means heavier weights or more complex exercises can be performed.

THE DOWNSIDE ...

Because of the nature of these exercises, you will not be able to lift as much weight as would following more traditional bilateral or symmetrical training. For this reason, use these exercises as a way to train endurance, rather than strength or hypertrophy.

 

The take-away.
Expanding your training methods can get you to the next level of your sport, fitness or well being. Asymmetrical Unilateral Exercises can get you to the next level, add a new twist to a stale routine and add variety to your training.

… Just do something. The results will Come!!!!

Call Steve, In-Training Sports | 561-281-8330
In Training Sports
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