I don’t know anyone who is perfectly balanced from a muscular build/mobility/strength point of view between their left side and their right side.  We grow up using one side more than the other, and as a result, one side is stronger, more coordinated, and more stable than the other side.

When we do bilateral lifts (using two arms or two legs at the same time on a barbell), the dominant limb is always going to do a little bit more work, especially when we are going for maxes.  Have you ever noticed when you go for max Push Press that one arm is lagging a little behind the other during the lockout?

So imagine if you could get both sides of your body more balanced – make your weaker side not so weak.  Logic would dictate that your bilateral lifts would go up and you would lift heavier and with greater control.

That is why we often program unilateral (single limb) movements, to try and build up the weak side; to recruit the stabilisers muscles that are sometimes overlooked because the dominant side is taking care of business; to ensure that a lift is done in a balanced and coordinated manner for both safety and efficiency reasons.

When you hit today’s Single Arm Kettlebell Lunges, start with your weak side first while you are fresh so that it can receive maximum stimulation to adapt and improve.



15 mins to get 5RM Deadlift


3 rounds for time of:

20 Single Arm Kettlebell Lunges 24/16kg

50 Double Unders/150 Singles

10 Toes to Bar

Published by Wilsy

Crossfit Coach

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