Assimetrical loading and dumbells

Expert Discussion Strength Training
1

I tryed to use some asymetrical loading and DB in my training and I am interested does someone have some experience with this kind of exercises:

  • one DB lunge (held in one arm) & lunge walk
  • side DL (bar aside)
  • one arm press with DB
  • DB snatch & clean
  • one DB overhead squat
  • DB DL & RDL
  • one DB bulgarian squats
  • squats with uneqal weight plates (less than 5%)
  • one DB (held in one arm) step-up
  • one DB flys
  • one leg DL (this is one of the hardest exercise s I tryed)
  • one leg RDL with extending rear leg
  • …

Note that I am not replaced my “precious” bar exercises, just I used to add and play with assimetrical loading, and I must say it is chalenging to maintain balance and neutral spine, and I belive they have a “transfer” to core/main bar exercises… Also, they are done with small weight with PERFECT form and far, far, far away from failure for about 5-10 reps. Any thoughts about this kind of auxilary training

2

I started doing single leg dead lifts just after the Christmas season. I use a bar, centre my working leg underneath the midpoint of the bar, grip and rip. My dead is around 455lbs, and I’ve been doing sets of around 145 - 175lbs for 5 reps each leg. I think they’re awesome. The hip extension portion of the dead lift is awesome, I just couldn’t handle the intensity of the conventional if I was continuing to squat. The single leg is easy to recover from, and it hits the glutes, hammie’s and back real nicely. 1 Arm Snatch is also a great exercise.

3

Thanks man :smiley:
I am starting implementing them!