Looking up from the grass I watched two tennis players volleying. Their movements were rigid, every movement was aligned. Two hands on the racket, squared to the net.
I looked over at the basketball court where a game of pick-up was being played. Again, the movements looked out of place. The players were squared up and symmetrical with their movements. Shooting with both hands symmetrically held on the ball. No one was scoring.
Then I woke up.
If training is supposed to help us with regular movements and athletics, then why don't the movements we practice ever resemble what we actually do?
Typical gym workouts are performed with perfect symmetry; I.e. bench press, squat, etc. There are very few instances or movements in life and sport that are ever symmetrical.
The symmetrical balance in the gym does not require every muscle to be strong and supportive. They don't need to be since they are perfectly aligned. This causes imbalance and weak links in real life activities and sport.
How to correct and build strength: Focus on unilateral exercises.
Benefits of unilateral exercises:
- Greater focus of effort builds neuro pathways that help build strength
- Builds the habit of keeping your body taught and in alignment. This helps with overall strength and translates well to almost everything strenuous. Also, helps keep the body healthy and injury free.
- More aligned with natural movement patterns.
- Focus on one limb allows you to really fire the muscle without getting spent.
- Lower weight can be used unilaterally . This reduces the risk of injury.
Favorite unilateral exercises:
- Split legged squats - Bulgarian
- One arm overhead carries
- Suitcase carries (one arm farmer walks)
- One arm rows
- One arm kettlebell overhead press
- One legged Romanian deadlifts
- One arm push-ups
- One arm inverted rows
- One arm eccentric chin ups
- Pistol Squats
- Skipping jumps
Take Action, get outside and get imbalanced!