In the therapy world I think we have a good handle on progressing patients from Bilateral to Unilateral tasks and from symmetric to asymmetric activities. However in the world of Crossfit, and other fitness realms we rarely emphasis this point. This can be problematic because most functional tasks and athletic endeavors are asymmetric in nature This includes all three disciplines of triathlons, rock climbing, kayaking, and all major sports. Further, there’s usually not a large carryover in bilateral, symmetric tasks with unilateral or asymmetric tasks. Don't believe me, get any Crossfiter to go play pickup basketball for an hour or go roll in a jiu jitsu class. Delayed Onset Muscle Soreness will ensue. So below are just a few ways to implement asymmetric training into your program and then maximize your fitness potential:
1. Single Leg Deadlift (supplement for hip hinge and deadlift motions)
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| Ensure that the pelvis stays neutral and doesn't "open up". Also ensure the mid back stays stiff and locked in. Let the leg driving backwards lead the motion to ensure this. |
* 55# KB will more than work your post chain similar to 300# or more or a traditional deadlift. You may want to start of with only 15# to make sure you own the movement. This is due to the additional range of motion, balance, and control needed during this motion, which likely leads to a better neural recruitment and significantly higher facilitation of hamstrings and glutes.
2. Twist KB/DB press (supplement for thrusters, wall balls, and other overhead press/jerk motions). I love this exercise for swimmers; great way of teaching a hip drive for the water while maintaining total body rotation. Try to shoot for 10 on each side. Also a great progression after someone has improved their rolling patterns. Let the hips do the work on this exercise.
3. Single Leg and Single Arm Rope Waves &/or Slams with battle ropes (supplement for double unders, rows, and push up exercises). Shoot for 30”on, 30”off for these. Great for any athletic endeavor that relies on cutting motions.
Implementing asymmetric training will improve strength & neuromuscular control which will transcend into your overall sports and fitness pursuits. Additionally, they can help break through training plateaus. Use these techniques to improve your performance. Enjoy!
