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  Click here to go to the first staff post in this thread.   Thread: The Role of Unilateral Exercises

  1. #11
    Manky Pommie Kunce

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    Yer cool makes more sense, thanks.





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  • #12
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    Looking at your questions simp.

    What do you clean by as 'exaggerated movement " ?


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  • #13
    Manky Pommie Kunce

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    n
    Quote Originally Posted by Goosey View Post
    Looking at your questions simp.

    What do you clean by as 'exaggerated movement " ?
    I assume you wanted to write 'mean' or 'class' and not 'clean'

    I'll try an answer as best I can. You gave leg press as you example and said the by having the other leg braced you can go deeper safely. I envisaged someone doing a single leg press where they took the knee much further back than then would do with a full range of motion movement on a double leg press. With the double leg press, your body is usually under your legs and so your chest or stomach depending on your build limits your range of motion. With a single the bracing is different and the knee can come further back towards the shoulder hence extending the range of motion. This I would call exaggerated (more then normal full ROM).

    I guess the key word in your original statement was 'safe' and with your further clarification around the slow build up of weight lifted then the likelyhood to over extend or not control the weight is greatly reduced.


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    Captain Kunce

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    The hips and associated flexibility id have thought were the limitation in a normal leg press. Most people will experience the old hip tick or butt wink with a two legged leg press. When you brace one leg below the pressing plate, that essentially holds the hip in place no? Allowing a safer increase in ROM.

    No?

    Im no exercise physiologist.

    Tim.
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    Manky Pommie Kunce

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    Me either Tim but that sounds likely although it would vary greatly between people based on flexibility surely ?


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    Quote Originally Posted by simo74 View Post
    Me either Tim but that sounds likely although it would vary greatly between people based on flexibility surely ?
    Possibly.

    But i think even the most flexible of people would acheive a greater ROM with a single leg.

    Tim.
    "There is no reason to live if you cannot do deadlift" - JPS
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    Manky Pommie Kunce

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    I agree with that.


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    My (somewhat) dislike for unilateral movements or lifts is not the lack of applicability but rather the time it takes to complete them.

    For someone time pressed, they are a waste of time. Now by time pressed i mean guys who cant train more than 45minutes or so.

    But thats another topic in itself i guess.

    If you have more time then go ahead. If you dont, the big heavy compound movements are your greatest tool, and should be the focus of every workout before even considering a unilateral movement, unless of course (as outlined already) injury or imbalance has provided a greater level of reasoning.

    Tim.
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    As I said and say many times; the only way to know is to try.


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  • #20
    Manky Pommie Kunce

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    When you say this @Goosey are you suggesting replacing squats with a one leg movement for a period and seeing if it results in a stronger squat or just talking about adding the one leg movement as an accessory after a main movement. How would one program unilateral movement in terms of sets and progression differently to a compound movement ? Your thoughts ?


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