Collateral Sabbatical: Unilateral Training

Thus far we've primarily focused on bilateral(two limb) strength exercises, and core stability exercises.  Now, assuming you've mastered the prior movements, its time to marry Strength and Stability with unilateral(one limb) movements.

What is it?
- Unilateral exercises are those where one limb is responsible for driving the exercise.  The landmine press, lunges, high fives are all unilateral.

Unilateral Grip Strength Training in Predator(1987)

Why should I care?
- Unilateral exercises give you an opportunity to iron out asymmetries.  Trade squats for split squats and you'll likely be surprised how much stronger or stable one leg feels. Even the best training programs can't account for the extra reps acquired by using our dominant arm and leg in daily life.

- Unilateral exercises also allow you to continue training aggressively without loading your spine aggressively.

- Unilateral exercises are HIGH TIER CORE exercises. One limb produces the movement while the rest of the body provides stability.  Remember the Landmine Press? One arm presses and the rest of the body busies itself resisting rotation, flexion and extension.  Killing four birds with one lift.

Thought on the topic from smart folk
- Unilateral Strength Training - Shane McLean