Unilateral work levels the playing field

Just about all heavy lifts are done with two hands.

No doubt bilateral work can get you strong.

But what if your dominant side compensates for your weaker side?

Maybe there’s a muscle imbalance lurking in the shadows.

Unilateral exercises could probably help fix that.

Dumbbells, kettlebells, maces, & clubs are great for that.

Snatches, presses, and swings are a few of the things that can be done with these implements.

There are many more unilateral exercises that can also be done.

Take a plank for instance.

A one-armed plank is much tougher than using two hands.

The same thing goes for pullups, squats, and deadlifts.

One of the excruciating exercises we do in Mace Fit is the Russian plank fly.

Basically its a unilateral plank but with a steel club in the other hand.

The club is slowly pressed parallel to the ground then to full extension, then it’s

brought slowly around in a wide arc back to its starting position.

This one really shows which side needs more work.

So throw in some unilateral work this week.

You won’t regret it.

Coach D

Published by ironcave1

I was the owner of the Cave, a strength-based, veteran-owned, unconventional coaching facility, which closed on May 31, 2022 after almost 12 years. My full focus is now on bringing our steelclub and mace training called Mace Fit out to the public. Follow us at http://macefit.com and @2slingsteel.

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