Training with unilateral exercises is a must for tactical and first responder populations. Although every training method/modality has pros/cons, using exercises that emphasize one limb (unilateral) vs two (bilateral) can:
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Enables one to use less overall load but still provide a challenging training stimulus. For example, single leg squats vs back squatting, often it is the lower back that limits the athlete not the legs)
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Can help correct asymmetries
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Challenge balance and stability
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Teach a trainee how to create tension when displaying strength
We use all kinds of unilateral variations in our Human Performance Programming. I am not a doctor, nor am I providing medical advice, but I am a true believer that for tactical and first responder populations these movements are crucial to keeping our heroes moving well.
Some of these observations are certainly anecdotal, but it is inevitable that when I talk to my older tactical populations they will go through periods where their bodies just need a break from heavy bilateral loading. This is often a great time to really push single leg movements for the lower body as this gives the already beaten down hero time for his or hers’ lower back to calm down. Single arm overhead presses are phenomenal for this as well for the same reasons, but typically it is to give the shoulders time to move outside of a horizontal plane and for the stabilizers in the rotator cuff to “remember” how to work.
This doesn’t mean when you get older that you have to only use single limb movements. Although some people may need to due to old injuries, the reality is just using them in your accessory blocks should be enough most of the time, and then for brief periods like I outlined above (maybe a few weeks a year) you prioritize unilateral training and then move your bilateral work to your accessory blocks.
The Middle Ground
Another good way to meet yourself halfway as you learn how to incorporate single leg training, is to incorporate a “b stance” during certain lifts. Also known as a kickstand, this is essentially the in-between movement prior to doing a full single leg exercises. You basically prioritize one working leg and push the other nonworking leg slightly rear to provide a bit of balance. You can also use a plastic slider or something similar to provide a unique stimulus as well. Examples below.
Limitations
As important as unilateral training is, like anything there are limitations. The main one I’ll mention is the absolute load is usually much lower when compared to bilateral counterparts. As annoying as it is to hear in a job interview that someones weaknesses are actually their strengths, with unilateral work this is kind of true. There is only so much stress that you’re going to put on yourself using exclusively unilateral movements, and because of that you will miss out on some of the hormonal benefits of heavy bilateral lifts as well the massive training stimulus to the central nervous system. There is still just something very powerful that happens with heavy compound lifts. This doesn’t mean they’re the end all be all if you can’t do them due to some limitation. You can still get some great training in, this is just worth mentioning.
Closing
All of these articles are just describing the tools. With strength and conditioning I am learning as I get older almost everything works. It is just for how long and why are you doing it? If you find yourself beginning to stall a bit with your lifts or your battling a bunch of nagging injuries, maybe a few weeks of lower loads on the bilateral lifts might be in order, while you really push those single limb movements. Questions? Please reach out.
