Behind the Whiteboard: SA & SL Training

There are two kinds of movements, closed-chain and open-chain. Training both is important to develop the kinetic chain in complete and varying manners, and as we’ll explain today it’s important to note the benefit specifically of SA (single arm) or SL (single leg) training.

Closed Chain
This type of movement puts the arms or legs are in a fixed, unmovable position. Examples include:

• Push-Up
• Squat
• Deadlift
• Pull-Up
• Kettlebell Swing

Closed chain movements provide a serious return on your time. We love them. However, they are incomplete without their open chain cousins. Think of closed chain movements as the water and the open chain movements as the cup you from which you drink it.

Open Chain
Where the hands or feet are open and free moving.  Examples include:

• Lunges
• Step-Ups
• Renegade Rows
• Plyometrics
• Quadruped Movement
  
• SA or SL anything

Open chain work is where we get to experience the benefit of single arm or single leg work, where upon we build strength from a position of instability and imbalance. We can typically perform those unilaterally, as in single leg or arm (i.e lunges), contralaterally, as in your opposite arm working with your opposite leg (i.e. an RDL where your opposite arm moves the DB towards your opposite toe), and ipsilaterally, as in your same arm working with your same leg (i.e. an RDL where you are holding the DB in the same arm as your working leg).

You have noticed by now that we feature many movements that force us to train single and isolated parts of our body in this manner. Stability is a non-negotiable skill when it comes to getting strong and fit, and to stay healthy under the barbell for years to come. Contralateral and ipsilateral movements force us to stabilize in a much greater level than bilateral movements like squats because only one side is working, and since everything must have an equal or opposite reaction, the force on the stabilizing side is just as significant as the force on the working side. The result of this kind of stability training is an improved ability to maintain good form on the bilateral movements when we return to them. Greater form not only means improved safety, but improved gains.

Additionally, there is a sneaky benefit when it comes to building and maintaining muscle. While bilateral movements unquestionably develop greater total loading ability which yield greater strength gains, it is actually unilateral work generally allows for greater ranges of motion and thus, potentially improved muscle activation.

Unilateral Work to Correct Imbalances?

It is common to promote unilateral work as a way to correct imbalance and prevent injury. While this is true, it is important to understand that asymmetries in the body’s structural make-up are inherent and there is no such thing as perfect symmetry unless you want to start practice brushing your teeth opposite handed everyday.

A good rule of thumb is if there is a discrepancy that is greater than 10% between dominant and non-dominant side, then it is significant enough to warrant correction through training. Anything below 10% is a natural part of human asymmetry. For example, if your dominant side can perform a 50# SA DB Jerk, it is acceptable for your non-dominant side to perform 45#. Anything less would indicate a potential injury risk forthcoming.

Hit unilateral work as often as you can and you’ll be placing a check mark next to a very important column.

-Dave