HIGH PERFORMANCE
A little lopsided
by Tom Thekan/The Scugog Standard

Symmetry is a very commonplace thing in all of nature - including the human body. We have two eyes, two ears, two arms and two legs.
_That’s really wonderful, except that our body doesn’t always function ‘bilaterally.’ As a matter of fact, most of the time we function ‘unilaterally.’
_Walking and running are two good examples of unilateral leg movements.
_Notice how many times you lift something using only one arm.
_Unilateral movements are not about having strong arms and legs, but rather about having a strong core. In almost all cases, a weak core is the limiting factor in how much force the arms and legs can produce.
_By loading the body on only one side, we are causing the body to develop force asymmetrically, thereby transferring most of the work to the core muscles.
In case you missed that class - the core consists of all the muscles that connect the pelvis to the shoulders - and that’s a lot of muscles.
_Their primary function is to protect the spine from injury.
_For ‘lopsided’ training, you’re simply working asymmetrically - one side of your body at a time. An added benefit is that you only need one dumbbell, kettlebell, barbell, etc. Just think of it as one big core workout. Use a weight that allows about eight to 12 repetitions.

1. Overhead press. Standing with your feet wide and dumbbell at your shoulder, extend your arm and press the dumbbell overhead. Lean slightly to the opposite side.

2. Bench press. Laying on your back on a bench with your arm extended vertically, lower the dumbbell to your shoulder and press back up. Feet on the floor!

3. Deadlift (a.k.a. Suitcase Deadlift). Stand with your feet close together and the barbell at your side. Keeping your back straight, come to a stand. Face a mirror on this one and keep your shoulders and hips level.

4. Bent Over Row. Bend at the hips with your back straight and row the dumbbell to your shoulder (as if you were starting a lawn mower).

5. Bicep Curl. Feet wide and keep the shoulders level.

6. Lat Pull-down. Grasp the bar in the centre and pull down. Get a full stretch on the return movement by leaning sideways.

You just knew I was saving the best to last. So to not disappoint anyone...

7. Overhead Lunge. Hold one dumbbell overhead and lunge.

8. Overhead Squat. Hold one dumbbell overhead and squat. Extend the arm hard.
Your core will hate you for the next two days, but it will thank you for years to come.

mTom Thekan is a strength and conditioning coach.
mNever begin any exercise program without consulting your doctor.