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Unilateral Training - The Benefits and why...

Bulgarian Split Squats, Single Arm Ring Rows and Turkish Get ups are all examples of unilateral exercises (one limb/side at a time) that are both effective and provide a host of benefits that bilateral exercises (both sides at once, e.g.; Barbell Bench Press, Barbell Back Squat) may not always provide to the same degree.⁣

If you have a great proficiency in bilateral training but are yet to fully involve more unilateral training then here are some of the benefits you can expect to see from including them; ⁣

📍Increased Stabilisation⁣

📍More core engagement⁣

📍Correct imbalances, e.g. one arm dominating on the Bench Press⁣

📍Shore up energy leaks that reduce output on bilateral exercises⁣

📍Increased body awareness and control; a slower tempo is usually required for unilateral training due to the balance required and so can be helpful to increase control and a mind-muscle connection⁣

🏋️‍♀️Some of our favourite unilateral exercises are listed below so you can give them a try!⁣

Single Arm Overhead Carries⁣

Single Leg Romanian Deadlift⁣

Single Arm Dumbbell Bench Press⁣

Bulgarian Split Squat⁣

Single Arm Ring Row⁣


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