The One Sided Workout

The One Sided Workout

How using a lopsided bar can challenge the mind, fore the core, and yield better strength results.

Getting Uneven: How To Do It

  • Bench Press – Load a barbell with a 25-pound plate on one side, feet flat on floor, upper back pressed into bench, and abs engaged. Lower bar to chest, keeping it level. Push back up for one rep. Do 10 reps, then switch the loaded side and repeat.
  • Squat Row – Load a bar with a 10-pound plate; stand holding bar at thigh. Pull bar up to chest, squeezing shoulder blades together and tightening abs, lower into a squat, chest up and back flat. As you stand, extend arms to return bar to start position for one rep. Do 10 reps; switch sides.
  • Wood Chop – Load one 10-pound plate on a barbell, the empty and pressed against a wall. Hold the loaded end above head, left hand over right, feet staggered with the left forward to stabilize you. Without twisting, lower bar across body to the left, engaging abs to stay upright, and return to start. Do 10 reps, then switch hand and foot positions and repeat on your opposite side.


2 responses to “The One Sided Workout

  1. This is perfect for muscle imbalances as well! I stick to single-legged exercises most of the time and incorporate asymmetric loaded exercises. Love this variation!


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