Unilateral Training: Why It's Beneficial for Your Training

What Is Unilateral Training? Unilateral means one limb or one side of the body. Why it’s important? Help Correct Imbalances It’s extremely rare to have a perfect symmetry. When we exercise in a traditional sense, bilaterally (both legs, both arms), we tend to overcompensate to one side, which in time can lead to injuries and stagnant strength gains. Improves midline stabilization Your midline (core) has to work harder to keep upright and balanced. Improves balance Not only does your core get over worked, but so does your overall stability of the working limb, depending on upper or lower body movement. With improved ability to stabilize limb by limb comes stronger muscles, tendons and joints. Decreasing the risk of injury, and longer term stability.

Try These Unilateral Movements: Alternating Dumbbell Chest Press Grab a pair of dumbbells. Lie on your back on a bench, and hold the dumbbells a few inches above your chest. Press one dumbbell upward until your arm is fully extended. Pause and slowly retract extended arm to start position. Then complete the same motion on the opposite side. Continue in an alternating manner.

Bird Dog Row Rest your left hand and knee on a bench, with your right leg on the floor for support. Lift and extend your left leg straight out and use your right hand to pick up a dumbbell. Row the dumbbell straight up until your upper arm is parallel with the bench. Slowly return to the starting position. Repeat on the opposite side.

Bulgarian Split Squats  Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

Try a full body workout! Alternating Dumbbell Chest Press x 10 reps per arm Rest 30 sec  Bird dog Row x 10 reps per arm Rest 30 sec  Bulgarian Split Squats x 10 per leg Rest 2 minutes  Complete 3-4 rounds (using a medium to light weight)  Written by Alex Manson Strength and Conditioning Specialist

Build that Base!

With so many exercises out there... where do I start?

I’ve heard this question time and time again, so let’s nip that in the bud.

Here are some fundamental compound movements you should include in your exercise regimes to build a stronger and sexier you:

Exercise #1: Squats

Squats are a lower body push-focused movement that will build overall strength. This movement focuses on the legs and core, and can produce huge benefits when including a weighted load. Strengthening your legs also improves the development of healthy hormones, which then help by promoting strength gains and weight loss! Exercise #2: Deadlifts Deadlifts are a lower body pull-focused movement that targets the body as a whole! The focus on this movement primarily targets the butt, core, back and legs. You'll get the most benefit from this movement if you learn to do it correctly, so be sure to record yourself and learn the proper technique. Be safe when working on that peach emoji!! Exercise #3:  Push-Ups Push ups are an upper body push-focused movement that includes muscles like the chest, triceps, and core. This movement is a great indicator of one's overall upper body strength. Having strong pecs, core and chiseled arms should surely be near the top of your fitness needs. Exercise #4:  Pull-Ups / Rowing Pull-ups are an upper body pull-focused movement that includes your back, biceps and core. Everyone should work towards pull-ups, as it is the best indicator of overall upper body strength. To work your way up to pull-ups, start by rowing with your body weight, then progress from there. One of the best parts on the body is your back, just because you can’t see it doesn’t mean everyone else shouldn’t have the chance to appreciate it! Every one of these previously stated movements is a compound movement. Compound movements are ones that include multiple muscle groups at once, which maximize your work efficiency. In plain English, you get the most benefits by focusing on compound movements. Take your time, focus on form, and get results. Happy Training! Written By: Steven Bole, Strength and Conditioning Specialist Instagram: @iamstevenbole Available for appointments at our Yorkville location