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"Do you know where to go next? Use these 6 exercises to bring your body to the next level"
By Eric Johnson
The idea is simple you did everything good with two hands and two feet the first time around. Now try similar exercises using only one limb at a time. You can take just about all the foundational exercises that should have been in your first program and break them down to one side of the body. This will allow you to function even better in the real world and give you the full body connection that you need to increase your functional strength output and either burn calories for fat loss or build muscle.
Using the 'Primal movement patterns' map you can create more exercise options to choose from. Listed below are 6 exercises. These functional exercises will help get you started on the road to better balance and strength using unilateral movements.
- Try one legged squats. Some form of a squat should be included in just about everyone's program. Moving from a bilateral stance (2 feet) to a unilateral stance (1 foot) is a great challenge to face. More than likely you will not be able to do one without assistance at first, so take advantage of outside help. Hold on to something to help stabilize the body and help you develop better form.
- One legged deadlifts are a great exercise to help develop the hamstrings and hip dominating movements that is needed in most sports. Again, to focus on your form use some sort of assistance for this exercise.
- Rotational throws with medicine balls is a great way to train the trunk. Not mention the side benefits of better hand and eye coordination and faster reflexes.
- One arm overhead presses provide a great way to train the shoulders. Use an individual dumbbell one at a time. This will help increase shoulder stability as well as give you better strength in each arm.
- Unilateral pulldowns help use each arm independently of one another in an overhead pulling motion. These can challenge the body to help build rotational stability when pulling.
- Standing one arm chest press. Using a cable machine to perform a standing chest press allows you to build a strong foundation for pushing movements.
- Standing one arm cable row. This one can be bent over or standing. This motion will help horizontal pulling strength, which great for holding or pulling objects in close to the body.
Now you have the ability to develop more functional strength. Functional strength is something that can be used in the real world. Most of our movements in life take place using one limb at a time. So, it makes sense to train to improve strength and function at the same time.
About the Author:
Eric Johnson is a Certified Personal Trainer, Russian Kettlebell Instructor, and Certified Z-Health Instructor. He manages Fitness Together in Stockton, Ca. His website is http://www.stocktonft.com
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