Unilateral resistance training is nothing new. People have been performing single arm bicep curls for eons - for however long people have been performing bicep curls. But the idea of applying resistance to one side of the body to promote core engagement is something altogether different.
This week, I’ll discuss some advantages of unilateral training and present an exercise demonstrating the method.
To understand how unilateral resistance works from a core-engagement perspective, grab a thick textbook with your right hand and extend your right arm away from your body on the right side. As your arm reaches full extension, you’ll feel your back and abdominal muscles tighten to counterbalance the weight of the book.
The premise behind unilateral resistance training is simple - force core engagement by creating a balance differential and manipulating your center of gravity. This basic principle can be applied in all sorts of training situations and with a variety of exercise options.
The unilateral resistance exercises used in modern exercise programs are usually functional in nature. In other words, these movements challenge your muscles in ways that are similar to daily life. It’s normal to have multiple muscle groups working at once in a couple of different planes.
From an efficiency standpoint, you simply can’t get more bang for your buck than functional training, which is why I recommend it for people who want to make the best use of their gym time.
If you’re new to unilateral resistance training, it makes sense to start with light weights held only slightly away from the center of your body. The farther out the resistance moves from your body’s center, the more intense the core contraction will be. It’s best to err on the side of safety.
This week’s exercise is a good starting point for people who have been training regularly but are relatively new to unilateral resistance. The Single Arm Split Squat requires a little off-center resistance during a traditional lower body movement.
Position a flat exercise bench behind you. Stand facing away from the bench.
Select a medium-weight dumbbell.
Hold the dumbbell in your right hand with your elbow bent and arm listed as though you were in the lowered phase of a shoulder press. Your elbow should be even with your right shoulder, in other words.
Place your right foot on the exercise bench behind you. Position your left leg a little forward in a lunge position.
Lower your body by bending the left knee.
As you reach your lowest point, reverse direction and return to the starting position. Hold the dumbbell at the same level the entire time you are performing these repetitions.
Do two sets of 12 on each leg. Make sure you switch the dumbbell to the other side when you switch legs.
This movement is not particularly challenging from a unilateral-resistance standpoint. If you want to increase the challenge, try holding the dumbbell with your arm extended to the side of your body. Your center of gravity and balance will be affected more significantly and thus require the core to contract more forcefully.
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 32 on 01/13/2014