One of the challenging problems faced by coaches and trainers is the issue of how to optimally choose exercises to maximize training effects when instituting a resistance training program. Typically, exercises in the weight room can be categorized into either unilateral or bilateral movements.
Unilateral exercises are movements involving one limb or one side of the body, while bilateral movements are executed with both limbs evenly. How do we select?
The good news is that there has been extensive studies on unilateral and bilateral training and the ability to improve athletic performance.
Biology of Sport, a peer-reviewed journal of sports & exercise sciences in September of 2022 published, Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. They concluded,
“Both unilateral and bilateral resistance training improve athletic performance; with respect to all performance measures, overall effect showed no difference between unilateral resistance training and bilateral resistance training…”
Researchers also concluded in their findings that though differences could not be considered scientifically significant they found that unilateral resistance training was superior for enhancing unilateral jump performance and bilateral resistance training was superior for enhancing bilateral strength performance.
Pendulum Strength recognizes that there are needs, benefits and uses of bilateral and unilateral movements; returning to play, surgical rehabilitation, correction of imbalances and muscular adaptations are all important considerations in athletics. Winning in competition can come down to the most minor detail and the smallest of margins and this is SIGNIFICANT in the pursuit of excellence.
Pendulum Seated Squat Pro
