Almost every person has one arm or one leg weaker than the other. This imbalance could be kryptonite, which prevents you from finding the right superhero body as it can affect the aesthetics of your body and, in the worst case, protect you from injury. The repair? One-sided training. That means you always work on one side.
"There is almost no sport practiced on two legs," says Don Saladino, creator of the program Men's Health Superhero Shred We train on two legs all the time. Whether you're playing softball with your friends, playing basketball or pushing a heavy bag into your garage ̵
One-sided training will not only reveal which side is weak. The protocol helps isolate the disparity in order to rebalance it while improving boot flexibility. The muscles become tense when your body senses that you can not stabilize with one arm or one leg. This is a defense mechanism that actually works against you – but the more you exercise one-sidedly, the more stable you become and the more freedom you have.
Saladino offers the Follow the seven following exercises to restore the balance of your body. Perform 3-4 sets of 8 to 12 reps for each exercise. Work with your existing workouts wherever you think fit. Perform all the prescribed repetitions on one side, then repeat on the other side.
Want to try this training and all other superhero sculptor routines from Saladino? You need Superhero Shred. You can order the physical version of the program or download it as part of our new streaming video-on-demand All Out Studio platform, available on iOS and Android.
1. Half-Bench Single-Arm Press
Lean back on a bench with a dumbbell in your right hand as if you were performing a normal dumbbell bench press. Move your body to the right so that the bench carries only half of your torso. To stay stable on the bench, you have to stiffen your core hard.
Push the weight up from chest height until your arm is locked. You can extend your left arm while pressing to keep your balance.
2. Elevated Plank
Hold a dumbbell in your right hand and place your left hand on a bench in a push-up position. Tighten your core.
Row the dumbbell to your hip without turning your upper body in either direction.
3. Half-Kneeling Shoulder Press
Hold a dumbbell at shoulder height in the left hand and plunge forward with your right leg into a lunge. Lower your body until your left knee rests on the floor.
Push the weight up to avoid twisting or bending the upper body. Press the left palm to keep balance.
4. Overhead Split Squat
Hold a dumbbell in your left hand at shoulder level and step forward with your right leg. Press the weight upwards.
Balance the dumbbell as you lower your body until your left knee almost touches the ground, then come back up.
5. Single Leg RDL
Stand on your right leg and hold a dumbbell in your left hand. Pull the scapula back together and down (think of the proud breast).
Bend your hips back as far as you can so that your right knee flexes as needed. Your left leg will extend behind you. Go as low as possible without losing the arch in the lower back. Keep a long spine from your head to the coccyx.
Squeeze your glutes together as you stretch your hips to get back up.
6. High-waisted dumbbell roll
Kneel on the floor with a dumbbell in your right hand. Keep your head, spine and pelvis in a long line and support your core. Maintain this position as you curl up the weight until your biceps are fully contracted.
7. Half Rack, Half Overhead Carry
Hold a kettlebell or dumbbell in each hand. Push the right weight up and hold the other at shoulder height (rack position).
Stand up and support your core. Keep this position as you go forward. Go as far as possible or walk for 30 seconds. Repeat for 3 to 4 sets.