Sunday Morning Training: Asymmetrical Workout

We all have a dominant side of the body and one that is less often used. Your dominant side will be the side that you normally use for daily chores, writing, lifting grocery bags, opening and closing doors and lots of things you do without even realizing it. If you are right handed, try brushing your teeth with your left hand!

Now while the dominant side may be stronger, it may also be less flexible and more susceptible to injury. To balance out these discrepancies you can perform a number of corrective exercises, incorporate unilateral lifts to your workout (using one leg, or one arm depending on what movement is being used) or using asymmetrical lifts.

In an asymmetrical lift you'll be receiving assistance from both side of the body but the load will be offset causing the non dominant side in the lift to self correct in order to maintain form.

I own a single kettle bell weighing 24kg (54lbs) and I have mentioned before a single kettle bell can accomplish a wide variety of tasks. Today I used it to do the following workout.

5 Rounds:

10 Single Arm Suitcase Dead Lifts (10 right,  10 left)
5 Front Rack Squats (5 right, 5 left)
10 Push Ups (to balance out the core) 
5 Single arm Swings (5 right, 5 left)  

I moved quickly between the movements in the set and took 1-2 minutes after to recover. Give it a shot. If you don't own a kettle bell you can use a dumbbell or other suitable tool you can control with one hand.