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Unilateral Resistance Exercise

A man working out with pendulum equipment

Coaches and athletes use different resistance exercise regimes to affect their muscle mass and strength.  Unilateral resistance exercises are often chosen to specifically target an area to improve performance. It is also common to use unilateral exercises to provide for recovery during the rehabilitation process.

Training with a single limb requires more muscle groups to be involved in stabilization and enhanced motor unit activation to decree more specific strength gains. Reducing the between limb asymmetry allows for greater enhancement of applying force bilaterally.

Rhythmic arm and leg movement during human locomotion is sought after in athletics. Training a single limb periodically is important in optimizing excellence.

Pendulum Squat Pro



The bench press is performed in multiple ways; a variety of grip widths, feet up, feet on the floor, different speeds of movement, variable ranges of motion, various percentages of 1RM and more. All affect muscle activation during the pressing...

All Five Fingers

Using a Power Grip on the Pendulum Rope Pull The hand has its greatest gripping strength when utilizing a ‘power grip’, that is squeezing with all five fingers. When the thumb is negated, grip strength has the second greatest capability...

Hip Engagement 

There are an abundance of techniques utilized and taught to target the hips when squatting. Ankle, hip and thoracic mobility, posture, quad dominance, bar weight, bar height, stance and form adjustments are just a few of the things coaches address....