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One-sided exercises that you can add to your workout



Most of us have a dominant side of their body that is easy for right-handed or left-handed people to see. Even if you are ambidextrous, changes also have a stronger side of your body, although it may be more difficult to say.

One way to identify your dominant side is to do one-sided exercises. If you just stick to movements like bench presses, squats, or rows of barbells, your dominant side may do the lion’s share of the work without you realizing it, which means your weaker side is not getting stronger and the imbalance in your body could result in injury to lead.

Unilateral movements act on one side of the body so that there is no hiding place for your weaker side. This is the perfect way to spot imbalances and then work on them. If you find that you can lift a heavier weight on one side or do better repetitions than on the other, it̵

7;s time to make up for the situation by focusing on the weaker side. These exercises were all chosen to do just that.

Kettlebell Turkish presentation

“Controlling your body weight should be a training priority regardless of your goal,” said Evolve353 coach Ashton Turner. “The Turkish getting up is great for this because it is a complex movement that involves a large range of motion. In the simplest case, you switch from lying to standing while holding a weight above your head, and almost every muscle works. There is also a conditioning benefit because exercise increases your heart rate. “

Cossack crouch

“By training your adductors, you can get more out of the traditional squat,” said S&C trainer Joel Dowey. “Cossack squats are ideal – add them to your warm up. It is better to do it deeper in body weight than to put up some resistance. “Sit with your leg straight, your toes up and your heel on the floor at the level of one foot. Shift your weight slowly to reach the same position on the other side.

One arm lunge loaded overhead

“A bit mouthful, but a fantastic rotation and lordosis exercise,” says Dowey. “The ability to maintain a neutral spine elsewhere without compensation generally has a good transference to performance.”

Kettlebell windmill

“Tense your entire core and strengthen the mid-section muscles such as your inclines and anterior serratus, as well as shoulder stability and flexibility of the thighs,” says Turner. “Turn on the lights and make progress once you’ve pinned the pattern of motion.” Push the bell over your head and then lean your upper body forward and to the side so that your free hand runs over your leg. Keep your arm and back straight all the time.

Isometric handles

“If your goal is hypertrophy, maintaining the isometric grips while the other limbs work provides the opportunity for extra time under tension,” says Dowey. “For example, the low row of double cables. You need a low row of cables with two stacks or two cables. Row both as usual, but then keep one in the contracted position while the other works for X reps. Swap and do the same. Finish with a couple of double arm movements. “

One-armed cable fly

“These are a favorite of mine,” says Dowey. “Do a fly with the cable at chest height so that your elbow crosses the midline of your body. This movement does two things: first, it makes you aware of what it’s like to fully contract the pec, and second, it helps to fully activate the pec minor before the bench press. You can also use it as a finisher for the upper body day. “


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