If you are one of my clients you will know I do a lot of single leg and single arm training, or Unilateral training to give it it’s proper name.
Unilateral training has lots of great benefits. Of course if you’ve done it you will know it challenges your balance. This will improve the stabiliser muscles around the joints for example the hip, knee and ankle during a single leg deadlift. It of course improves your core stability as your torso works harder to keep you level.
Another thing unilateral training is great for is improving symmetry. If you have one side stronger than the other (most people do) then it can be easy to take more load on the stronger side and therefore never really focus on strengthening the weaker side.
The stability benefits are important for preventing falls and subsequent pulls and strains. They are also great for improving athletic performance. A stable joint is better able to produce power as it uses less effort to function correctly giving it more energy for power output.
Having a stable torso also means you will fatigue less quickly. Again a strong, stable body uses less energy to move and therefore is able to perform longer. Another benefit of a stable torso is that it will be easier to stay upright, which in turn means you will keep your chest open leaving room for your lungs to fully expand and get more oxygen in.
A symmetrical muscular system is less prone to injury as there will be less chance of over and under use of muscles or more weight being placed on one side.
Now you know the great benefits do you want to add some unilateral training into your programme.
Why not try adding these to your training.
- Single arm Snatch
- Single Leg Deadlift