How to fix lopsided weaknesses

Keep It Simple, Silly! - How to fix lopsided weaknesses

We will never be perfectly balanced and symmetrical physically. All of us are a little lopsided - one arm, leg, or side stronger than the other. It's just part of nature. Perfect symmetry is rare.

Why it matters: While it's common and natural, that doesn't mean we shouldn't work on our imbalances. We should because when they become pronounced, they can affect our balance and increase our risk of injury.

This can help: Unilateral training.

I alluded to this a couple weeks ago when I was preaching the value of Lunges. Unilateral training is when we exercise one limb or side independently of the other.

Most dumbbell (DB) work is unilateral. Think of DB Bench Press. Despite working both arms simultaneously, each is working independently.

Most barbell (BB) work is bilateral. Think BB Bench Press. Both arms are engaged in unison to push the bar.

This is NOT to say that unilateral or DB training is superior to bilateral. Both are important and it's best to mix them.

Here are two of my favorite unilateral moves, one lower body, the other upper:

  • 1-Leg Squat to Bench - excellent for leg strength, balance, and coordination

  • 1-Arm DB Overhead Press - outstanding for shoulder strength and stability. Also great for core strength and often more tolerable for people with wonky shoulders.

We are stronger than our excuses. 

Paul Reilly