November 2018 119ONE SIDE FITS ALL(^4)
KNEELING
BOTTOMS-UP PRESS
Start kneeling on your
right knee, left foot
firmly on the floor.
Tightly hold a kettlebell
by its h a ndle i n you r rig ht
hand, bell pointed
overhead. Engage your core
and straighten your right
arm, pressing the weight
overhead. Lower back to
the start.
YOUR GOAL: 4 sets of
8 per side.
(^5)
QUADRUPED ROW
Place your hands and knees
on a bench, core tig ht.
Straighten your right leg
behind you, squeezing your
glutes. Hold a light
du m bbell (pro tip: go
lighter than you think) in
your left hand, arm
hanging naturally. Row the
dumbbell toward your rib
cage; keep your core tight
so you don’t tip to either
side. Return to the start.
YOUR GOAL: 4 sets of
10 per side.
If you’ve already done some
unilateral training, take a page
out of my book and integrate
barbells (yes, seriously) and
EZ-curl bars, building body
control and strengthening your
forearms and shoulders.
A longer bar shifts the load
further away from your hand in
both directions, leading the bar
to teeter back and forth. You’ll
need to slow your reps, piling
up muscle-building time under
tension and learning body
control. Not all exercises can be
done this way (skip the bench
press), but single-arm barbell
rows, curls and even shoulder
presses are worth doing, once
you have experience.
Ebenezer Samuel, PT
START YOUR
UNILATERAL TRAINING
WITH KETTLEBELLS
AND DUMBBELLS. THEN
G O TO T H E N E X T L E V E L
A NEW BAR