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Using Unilateral Training for Ultimate Human Performance
- cjbefit
- Feb 14, 2021
- 7 min read
If you are looking to get more out of your current routine, returning from injury, or even just starting out you should be utilizing unilateral training.. my way. 😜
What is Unilateral Training?
Lets break it down; Uni meaning one and lateral meaning away from the midline of the body would mean the movements would be single arm or leg movements. With the imbalance being placed on your body from the weight distribution you are forced to connect with different muscle groups and find you stability within your core muscles. Beyond the awkward weight distribution you still need to complete the desired repetition. Since this movement is singling a contraction to one branch of nerves the contractile force to that limb or muscle is greater. This increased attention to the contractile force is one reason it is great for beginners, this will quickly speed up an imbalances. When starting out with lifting weights your dominate side will generally take more of the load in bilateral movements which can cause further imbalances and injuries.
*Now before you experience lifters don't think you can take anything from this bare with me.
Cross Education of Strength
When coming back from injury to and arm or leg generally you will lose strength and mobility in that limb. As mentioned before by using ULT you are able to focus on one limb and correct on any imbalances but there is another interesting event happening. When contracting or utilizing the opposite limb something called cross-education of a muscle is happening. Cross-education of a muscle simply put is when the resting side (or injured muscle in the case) has an increased contractile force when done in succession to the working side. Think of throwing a ball with your non-dominant hand it may not be perfect or pretty but the basic movement of the throw mechanic is there.
My Version of ULT
When thinking of a movement lets say a single arm bicep curl typically you would do this standing straight up or seated. When you are just starting out with weight training the seated or standing bicep curl is perfect but, for my experienced lifters why are you still doing them this way?
By taking ULT and applying some biomechanics and proprioception I can scale movements or exercise endlessly. In other words I elevate my ULT with altered body positions, points of contact, tempos/TUT (time under tension), odd grip/items, and/or contralateral loads. This picture at the beginning of this post is a good example of each of component I use. In the picture I'm using a kettlebell upside down also known as bottoms up the reason for this grip is it puts the weight away from the center line of my hand making the difficulty greater. With the bottoms up kettlebell overhead and balanced I lifted the knee on the same side taking away stability and altering my body position. Once the leg is raised my core will fight for balance between the contralateral loads. I am also using a mat and inflated disk under my foot for more instability. Putting that all together this exercise was to a timer, 40 second hold followed by 10 seconds rest and switch to the other side. This movement is a great way to get the whole body activated and ready for work.
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I will put a few examples of different ways I've implemented variations on these common exercises/movements. Some of these pictures and videos will be of clients to show different ways I've used this method and how versatile it truly is. I will breakdown some movements and go over some key points but everyone will be different. The more advanced the movement the more your weakness will show; mobility, coordination, balance, strength, stability.. the list goes on but these will be unique to the individual. Best thing to do when by yourself is get in front of a mirror so you can not only feel your movements but watch them. Its important to always be conscious of your body. Feel for weak areas, consistency between reps and sides, tightness or pain, this is how you learn the areas to work on to progress. All these points are one of the many advantages of working with a professional.
If you would like me to put together a personal program utilizing this style or implementing this in your current program, shoot me an email and lets take a look.
email: cyrilbernius@bemorebf.com
If you are in the Covington, LA area and would like to come experience my style first hand you are welcome to come jump in a group for free. Or schedule a personal session by contacting me via email (above) or text (985) 768-9334
Group Times:
Monday/Wednesday/Friday 6:30am, 9:00am, 6:00pm
Tuesday/Thursday : 6:30am, 10:00am
Advanced Unilateral Training Exercise Checklist
❗Important Reminder❗
Each one of these movements/exercises includes some ratio of the list above meaning when performing one of them you will have to remain focused. You will be in a reacting to the different que points constantly. Your first priority is the muscle and/or joint with the load this is the primary lift. If you can't perform the primary exercise properly either drop the weight or simplify the movement.
I will try my best to organize them in order of easiest to hardest but again everyone is different so have fun with these. I'm just using the few pictures and videos I have available on my phone so make sure you follow me on Facebook and Instagram to see more.
-I'll include some fundamental ULT lifts and give examples on how to progress them.
Upper Dominate Variations
Flat Dumbbell Bench Press
Here is a standard UL movement example. Using this as a templet here are some quick ways to increase the difficulty;
Lifting legs
Positioning yourself sideways off the leaving just your upper back on the bench
Using a exercise ball instead of a bench
Bottoms up kettlebell, medicine ball, barbell, plate instead of a dumbbell
With the sideways position on the bench drop the hips and synchronize a hip up with the press. You can take this further and further with bands and even switching to one leg.
Lunge or 1/2 Kneeling Stance Clean Rack Press
Pay attention to the tempo here. This is a great movement for any skill level. Make sure to focus on keeping the torso vertical and the core tight. Don't let you lower back round or let the stomach push forward. Keep tension in the legs so you have a solid base to push off of.
*Pro tip: Watch your knees and see if you are keeping them in line with your toes and hips. A good indications of weakness in the hips is not being able to maintain that position.
Some ways to progress this would be;
Using the bottoms up technique, or using a barbell or curl bar
Closing your eyes
Elevating the down knee slightly
Adding another load in the other hand either down to the side, at the shoulder, or over head. (you could also do out front, to the side, get creative!)
Add bands pulling laterally at the knee or working shoulder
Elevating the front foot on a foam block or to the tip toe
This can go on, you can even combine some or all of these together....
Over/Under Press
Single Leg Overhead Hold with High Knee
Seated Neutral Grip Dumbbell Press with Static KB Clean Rack
Alternating Synchronized KB Press
Single Leg Bosu Stand with Reactive/Proactive Resistance
Side Plank with Bottoms Up KB hold
Push Pull Gorilla Row with Twist
High Cable Row From 1/2 Kneeling Stance
Static Lunge Overhead Press
Not exactly a ULT for upper body but a good example of the elevated knee from the 2nd video. This would however be a UL movement for legs.
Bent Row with Exercise Ball
Bear Stance Renegade Rows
Hollow Hold with KB
Bird/Dog Bent Row
KB Windmill
Plank or Bear Stance Reverse Fly
Glide Reverse Lunge with Synchronized Banded Y
DB Snatch
Elevated Split Stance - RDL - Snatch - Overhead Squat
Balance Board Over/Under Press with Squat
We are getting to the point where the movements from above are being progressed into using lower body movements. I Hope these give you a good idea of how to take your training to the next level and keep challenging your mind and body. I'll think I have a few more exercises stored away here so I'll just wrap this up.
Before I post the last few videos of some lower body movements here are some random core exercises that fall in the gray area. Either way these are great to start with before getting into these other movements because these focus on the rotation and anti-rotation.
Trunk Rotation Variation Intermission
Lunge Stance Lateral Paloff Press Rotations
Lunge Stance Medial Low/High Rotations with banded KB
Lunge Stance KB Lateral Low/High Rotation
GHD Hollow Hold with Alternating MB Toss
I have perfected this since then. This tossing exercise is a fun one to add to walking lunges. Toss the ball between steps and try and catch it over head with and open hand. Both these movements are difficult and should only be used in moderation.
Lower Dominant Variations
Loaded Step Up
Kettlebell Back Rack Curtsey Lunge
Back Rack Elevated Split Squat
Reactive Split Squat Jumps
Banded Reverse Lunge with Knee Drive
Perpendicular Press RDL
This one is a progression from the single leg RDL when you elevate the non-working leg. Here I have Clay set up in front of a rack (you can do this on anything that is stable) similar to his split stance distance. Next to get into position for this lift you will pick up the non-working leg and push it back into the the surface behind you. Now that you are in position the key here is to push back with the leg on the ground and counter that with equal force from the elevated foot. Once you have the to forces equal begin your RDL with the load in the opposite hand.
Pistol Squat on Inflated Disc
Single Leg Bosu Balance RDL to Overhead Lateral Ball Slam
Overhead Squat Static 3/4 Squat Step Backs
This is maybe one of if not my favorite creations 😈
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