Importance of mixing unilateral and bilateral exercises when training

Explanation and examples

Mixing unilateral and bilateral exercises in a training program is crucial for achieving balanced muscle development, improved stability, and overall fitness. Unilateral exercises, which isolate one side of the body at a time, are important for addressing muscle imbalances and preventing injuries. By focusing on each side independently, unilateral exercises help to correct any strength discrepancies between the left and right sides, ensuring both sides are equally strong and capable. Additionally, these exercises help to improve stability and balance, as they require the body to stabilize itself without the support of the other side.

On the other hand, bilateral exercises, which involve both sides of the body working together, are essential for developing overall strength and power. These exercises allow for heavier loads to be lifted and provide a greater stimulus for muscle growth. By alternating between unilateral and bilateral exercises, individuals can ensure they are achieving a well-rounded workout that targets all muscle groups and movement patterns.

If an individual always trains with barbell, a present imbalance will often be hidden. The body finds ways to adjust and the fact that both sides are constantly working in tandem make it easier for one side to compensate for the other. By working each side independently, the imbalance will be exposed and can be corrected. An example; a barbell back squat in sets, followed by a pistol squat. A trap bar deadlift followed by a single leg kettlebell Romanian deadlift. A barbell bench press followed by a single arm incline dumbbell bench press. By combining these types of exercises in the same program, strength, stability and symmetry can be achieved.

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