The Power of Unilateral Training

THE POWER OF UNILATERAL TRAINING

Hey fellow REPer’s. We’ve heard all kinds of fitness jargon and training methods thrown around in our fitness journey. Today I want to introduce you to Unilateral Training.

What is Unilateral Training?

In simple terms, unilateral training involves working out one side of your body at a time. Instead of lifting a barbell with both hands or running on a treadmill using both legs, unilateral exercises target a single limb or side. This approach helps to correct imbalances in strength and muscle development that can occur over time.

The Unseen Imbalances

You might wonder, “Why should I bother with unilateral training?” Well, here’s the 411: our bodies are not perfectly symmetrical. You might have a dominant hand or leg that you use more often in daily activities. Over time, this can lead to imbalances in muscle strength and coordination. For instance, if you always use your right hand to carry heavy bags, your right arm might become stronger than your left. Similarly, if you always climb stairs with your left leg leading, that leg might become more robust than the right.

THE CASE FOR TRAINING THE UNINJURED SIDE

Recently, I’ve been working with a few athletes and clients with some injuries and muscle imbalances. It might sound counterintuitive, but training your uninjured side, even recovering from an injury on the other side, is a game-changer. You can continue to develop while recovering from injuries.

Benefits of Training the Uninjured Side

Restoring Balance

By focusing on your uninjured side during your recovery, you can work on maintaining a balance between both sides of your body. Once you’re fully healed, you won’t have to play catch-up to even out your strength.

Overall Strength Improvement

Unilateral training isn’t just about fixing imbalances. It also boosts your overall strength. Working on your uninjured side can stimulate your nervous system, enhancing muscle activation and coordination and improving overall performance when you return to full-body workouts.

Injury Resiliency

There’s no such thing as Injury Prevention. You can, however, become resilient to them. Training your uninjured side can make you more resilient to future injuries. Balanced strength and coordination mean that your body can handle physical stress more efficiently, reducing the risk of injuries caused by overcompensation or weaknesses.

Enhanced Core Stability

Many unilateral exercises engage your core muscles to stabilize your body. This helps you build a stronger core, which is essential for maintaining good posture, preventing back pain, and improving your overall athletic performance.

Mind-Muscle Connection

Focusing on one side at a time enhances the mind-muscle connection. You become more aware of each muscle’s role in the movement, leading to better form and control.

Unilateral Exercises to Try

Single-Leg Squats

Dumbbell Lunges

One-Arm Rows

Single-Leg Squats strengthen your legs and engage your core.

Dumbbell Lunges work on your legs, glutes, and balance.

One-Arm Rows strengthen your back and arm muscles individually.

Single-Arm Shoulder Press

Step-Ups

Single-Arm Shoulder Press targets your shoulders and core while improving stability.

Step-Ups engage your legs and core while improving balance.

Unilateral training is a neat tool to add to your repertoire, as it packs a wicked punch when balancing strength and improving overall fitness. Injured or not, take advantage of training both sides individually and intensely. By giving it some attention, you’re not just aiding your recovery but also setting the stage for a stronger, more balanced version of you in the long run.

EXPLORE REPERFORMANCE TODAY!

A BALANCING ACT: THE POWER OF UNILATERAL TRAINING

A BALANCING ACT: THE POWER OF UNILATERAL TRAINING