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

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    Default The Role of Unilateral Exercises

    I find this subject interesting, especially in light of the reality that so many of us may have limb strength imbalances due to a variety of reasons.

    I also believe that they have great relevance for many sports, perhaps not so much weightlifting or Olympic lifting.

    Like to see goosey get the ball rolling with his thoughts.
    I can't wait for Kevin Aitken to join World Powerlifting.





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    Stiffy
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    Quote Originally Posted by Goosey View Post
    I don't think you blokes are entirely understanding the idea behind unilateral movements.
    And its benefits
    Care to enlighten us Sir Gooseanator!


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    here is a start, although I believe both bilateral and unilateral exercise do deliver most and best benefit.
    https://www.ncbi.nlm.nih.gov/pubmed/19114741
    I can't wait for Kevin Aitken to join World Powerlifting.


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    Sure!
    ill add more later.

    Among other benefits the main one being unilateral work allows the limb to move a lot further (safely) than the conventional method.


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    Manky Pommie Kunce

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    Quote Originally Posted by Goosey View Post
    Sure!
    ill add more later.

    Among other benefits the main one being unilateral work allows the limb to move a lot further (safely) than the conventional method.
    Goosey can you elaborate on what you mean here or give an example, not sure how a limb can move further if you are already using full or good range of motion in the first place ?


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    Quote Originally Posted by simo74 View Post
    Goosey can you elaborate on what you mean here or give an example, not sure how a limb can move further if you are already using full or good range of motion in the first place ?
    We'll use the leg press, one with the unilateral movement you can alternate by keeping one leg straight the other leg can go deeper (safely) as opposed to the bilateral movement as the extended leg creates (bracing)more integrity around the spine.

    moving bilaterally tends to rotate the hip if you're not careful

    i did place an emphasis on safety.

    While in some case the unilateral work makes the body work much harder to maintain rigidity which increases the intensity of work, one particular machine is the Medx® pullover (unilateral), you really notice the difference compared to the bilateral movement of the Nautilus® Version


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    Manky Pommie Kunce

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    Are you talking here about the use of these exercises to help with injury rehabilitation rather that using them for strength work? I can see how the leg bracing may help you extend the range of motion but if this was done with very heavy weight would it not pose an increased risk to injury due to increased load over an exaggerated range of motion ?


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    I think it should read as "allowing the limb to move a lot further due to the torso being able to twist during a unilateral exercise"



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    Quote Originally Posted by Darkoz View Post
    I think it should read as "allowing the limb to move a lot further due to the torso being able to twist during a unilateral exercise"
    That's another way to put it, yes.


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    Quote Originally Posted by simo74 View Post
    Are you talking here about the use of these exercises to help with injury rehabilitation rather that using them for strength work? I can see how the leg bracing may help you extend the range of motion but if this was done with very heavy weight would it not pose an increased risk to injury due to increased load over an exaggerated range of motion ?
    What you say is often stated and ignorant, as with everything it takes time to biuld strength via progressive resistance so if one takes the time to biuld strength over a protracted time then how strong would one be if one slowly built the poundage from say; 25lb per leg to 150lb per leg?

    i think you'd find, pretty strong wouldn't you think.

    But the only way to found out is to do.

    And! Yes bi and uni lateral exercise can be used for both rehab and strength building, can you dig it?
    Last edited by Goosey; 04-01-2017 at 09:39 AM.


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