mihou
Rang: Administrateur
Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005
 | | The Unilateral Secret | |
The
Unilateral Secret
by Ian King
I
believe there's potential for greater use of unilateral movements
(where you train one limb at a time) that's seen across the board.
Now I want to be very clear — I'm not advocating an over-reaction
to exclusive or even dominant unilateral leg work! I'm not part of
that cult! I hope it came through loud and clear that I'm a fully
paid up, card carrying member of the "I Love Bilateral Movements" militia!
Bottom line is, the use of uni-lateral vs. bilateral movements should
reflect the degree of the imbalance. If the imbalance is big, more
unilateral movements are needed. If the imbalance is small, less
uni-lateral movements are needed. If there are no imbalances (and
that's about as rare as a male who doesn't find the need to stroke
the monkey), then no uni-lateral movements are needed!
I'll rest peacefully knowing that if I did nothing else, I introduced
successfully this habit:
If you have any quad imbalance at all, the least you should be doing
is at the end of the squat (quad dominant) day you do one set of
full range single leg squats (other leg out in front, just off the
ground) holding onto a frame if you need to, allowing only as much
trunk flexion as is absolutely necessary.
If you have any hip/hamstring imbalance at all, the least you should
be doing is at the end of the deadlift (hip dominant) day you do
one set of full range single leg bent knee deadlifts (other leg bent
and aiming to put the knee on the ground, A.K.A. King Deadlifts).
With these exercises, perform one set of ten reps at the end of
the training session nearly every workout. Simple, yet so powerful.
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