In the world of strength training, exercises can be categorized as either unilateral or bilateral. If you're training with the Dark Horse Hybrid Athlete team, you’ve already encountered both types, but understanding their differences and how they complement each other is key to maximizing your results. This blog will break down what these movements are, their pros and cons, and how both fit into our hybrid training approach to keep you #ReadyForAnything.
What Are Bilateral and Unilateral Exercises?
Bilateral Movements are exercises where both limbs work together simultaneously.
Examples of Bilateral Exercises:
-Squat
-Deadlift
-Bench Press
-Overhead Press
Unilateral Movements, on the other hand, involve working one limb at a time. These exercises help isolate one side of the body, requiring more focus on stability and balance.
Examples of Unilateral Exercises:
-Bulgarian Split Squat (our favorite)
-Single-Leg Deadlift
-One-Arm Dumbbell Press
-Single-Leg Step-Ups
The Pros and Cons of Bilateral Training
Pros:
Higher Load Potential: With bilateral exercises, you can lift heavier weights. This is important for building maximal strength. Bilateral exercises, such as squats and deadlifts, are key for developing the force and power needed in athletic performance.
Efficient Training: Bilateral exercises engage more muscle groups simultaneously, making them ideal when you want to hit multiple areas in a shorter workout session.
Power Development: Bilateral exercises like the squat and deadlift are vital for improving explosive power. Bilateral strength training significantly increases an athlete’s ability to generate force, which directly benefits sports performance
Cons:
Strength Imbalances: A major downside of bilateral training is the potential to mask strength asymmetries. Your stronger side might compensate for your weaker side, potentially leading to muscle imbalances that could affect performance and increase injury risk over time.
Less Emphasis on Stability: Bilateral exercises don’t challenge balance and stability to the same degree as unilateral exercises.
The Pros and Cons of Unilateral Training
Pros:
Corrects Imbalances: Unilateral exercises force each side of your body to work independently, making it easier to detect and correct any strength imbalances. For hybrid athletes, this is critical for ensuring that both sides of your body are equally strong and stable.
Improves Stability and Coordination: Unilateral training enhances joint stability by strengthening the muscles around key joints like the hips, knees, and ankles and shoulders. This makes it a powerful tool for injury prevention. When you perform exercises like single-leg deadlifts, your body recruits more stabilizer muscles, improving balance and proprioception.
Functional Carryover: Many real-world movements, such as running or hiking, are performed unilaterally (one leg or arm at a time). Including unilateral exercises in your program ensures you’re developing the functional strength needed for activities like climbing or hiking that demand balance and coordination.
Cons:
Lower Load Potential: While unilateral exercises are great for balance and stability, you can’t lift as heavy as you would with bilateral exercises. This makes them less effective for pure maximal strength development.
More Time-Consuming: Since you’re working one side at a time, unilateral exercises take longer, which can be a downside if you’re short on time during your training sessions.
How Both Fit Into Hybrid Training
As part of the DHA Hybrid Athlete Training Team, we prioritize both types of training to ensure a balanced and well-rounded approach to strength. Here’s how each contributes to your performance on the team:
Bilateral Movements for Maximal Strength: Movements like squats, deadlifts, and bench presses are the backbone of our heavy lifting days. These exercises allow you to build the foundational strength necessary to excel in multiple fitness domains, including endurance and power.
Unilateral Movements for Balance and Stability: On lighter or accessory portions of training, we incorporate unilateral exercises like Bulgarian split squats and single-leg deadlifts to address any imbalances and build stability. This balance between heavy bilateral work and unilateral stability exercises is key to staying injury-free and functional across all aspects of hybrid training.
Programming Unilateral and Bilateral Training
On the DHA Hybrid Athlete Team, both unilateral and bilateral exercises are programmed with purpose. Bilateral exercises are emphasized at the front half of the session for maximal force production, strength, or hypertrophy. Unilateral movements are incorporated on the back half of the session as accessory work or accessory circuits depending on the cycle. A session may look like this.
A. Back Squat 3-4x5 @77.5-80% of 1RM, Rest 2-3 minutes between sets
B1. Strict Pull up 3x max reps @RPE of 6-7 (could do 3-4 more reps)
-Rest 20 seconds-
B2. Bulgarian Split Squat 3x8-10/per leg @RPE of 6-7 @31x1 tempo (could do 3-4 more reps)
-Rest 60 seconds-
C1. Half Kneeling single Arm DB press 3x8-10/per arm @RPE 6-7 @30x2 tempo(Could do 3-4 more reps)
-Rest 20 seconds-
C2. Single Leg DB RDL 3x8-10/per leg @RPE 6-7 @31x0 tempo(Could do 3-4 more reps)
-Rest 60 seconds-
D. Paloff press 3x12/per side, Rest 60 seconds between sets
Which is Better: Unilateral or Bilateral Training?
When it comes to unilateral vs. bilateral training, the truth is neither is inherently better than the other. Each serves a unique purpose in a well-rounded strength and conditioning program. Bilateral exercises like squats and deadlifts allow for greater force production and are essential for building maximal strength and power. These movements are the foundation for many athletic and daily tasks, providing the raw strength needed for explosive performance. On the other hand, unilateral exercises excel at improving balance, correcting strength imbalances, and enhancing joint stability, which is crucial for injury prevention and functional movement.
For complete athletic development, both unilateral and bilateral movements are necessary. The DHA Hybrid Athlete training team leverages both because we know that excelling in one type of movement isn’t enough. Bilateral exercises help you move heavy loads and build raw strength, while unilateral exercises ensure you’re stable, balanced, and injury-resistant. To be truly #ReadyForAnything, both approaches must be integrated into your training program, ensuring that you develop strength, power, stability, and balance across the board.
Achieving Balance: The Key to Complete Athletic Development
Unilateral and bilateral strength training both play crucial roles in your overall fitness journey. Bilateral exercises help build the maximal strength and power that’s necessary for peak performance, while unilateral exercises address balance, stability, and injury prevention. By including both in your program, you ensure a well-rounded and complete approach to fitness that prepares you for anything.
Seeking a well-rounded training program that seamlessly integrates both unilateral and bilateral movements? Start your 7-Day Free Trial on DHA Hybrid Athlete today!
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