Unilateral exercises are single-leg or single-arm movements. The primary benefit of including unilateral exercises in your training programs is that the exerciser is using both sides of the body equally.
-Single Snatch:
Do 10 repetitions (Per side)
Rest 30 seconds between sides
Do 3 sets
-Tips: The movement starts with your hips and glutes. Thrust them forward to help raise the dumbbell above your head. Avoid swinging the dumbbell away from the body.
-Single Clean:
Do 10 repetitions (Per side)
Rest 30 seconds between sides
Do 3 sets
-Tips: Catch the dumbbell at your shoulder and pause, squeezing your glutes and abs as you stand tall.
-Single Thruster:
Do 10 repetitions (Per side)
Rest 30 seconds between sides
Do 3 sets
-Tips: Holding the weight by your shoulder and pushing it overhead as you come out of a full squat.
-Single Dumbbell Split Squat:
Do 10 repetitions (Per side)
Rest 30 seconds between sides
Do 3 sets
-Tips: Hold a heavy Dumbbell on the top of your body having a balanced shoulder joint then perform the split squats.
-Single V Sit Up:
Do 10 repetitions (Per side)
Rest 30 seconds between sides
Do 3 sets
-Tips: Bring both arms and one leg up at the same time while the other leg remains in the same position. Lower the top leg and switch legs.
-Working Unilateral Benefits:
Increases strength gains in the untrained contralateral limb.
Use both sides of your body equally
Good for rehabilitation of a specific area
Work on core stabilization
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