One arm, one barbell, one tough session

Unilateral barbell work.
 
A cracking way to progress that is very under-utilised.
 
If you were to add these movements to your training twice per week you’d see some rather impressive results.
 
All are done with a standard 20kg Barbell, you can load them if your wish, however you’ll do well to start lighter than you think. No, really.
 
– TGU (turkish get up)
– Overhead Press
– Bent Over Row
– Suitcase Deadlift
– Farmers Walk
 
By adding these you’ll achieve the following:
 
Postural balance, coordination, improved total body tension, stronger stabilisers, body awareness and strength.
 
The follow 6 points are key:
 
1 – Keep tension
2 – Control the movement
3 – Don’t twist excessively on any of the movements
4 – Start on your weak side, match those reps with the strong side
5 – ‘Pull’ yourself back to the starting position in the negative portion of the lifts*
6 – 3-5 reps seems to be the sweet spot (do as many sets as possible with good form, vary the total amount of work from session to session. Some days can be hard, others easy, a few in the middle of that)
 
*For example, in the overhead press, once it’s overhead, grip the bar even tighter and pull it down with your lat.
 
The length of the barbell will mean that you have to ensure that everything is in correct alignment, otherwise the lift will be very difficult if not unable to perform.
 
You will notice immediately if you’re not doing the movement right, the bar will tell you.
 
Add this in to your training and watch your strength, balance and body awareness improve.
 
Enjoy,
Ross

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