Lateral system

  • The one-arm, one-leg dumbbell row is a beginner exercise that targets the muscles of the upper back, the posterior shoulder region, the arms and core. This exercise emphasizes single-leg stability and balance.

  • The one-arm, one-leg low row is an intermediate level exercise to enhance upper body and core strength, single-leg stability and balance. Pulling the handle from a low position places a higher demand on the core to maintain proper form. Make sure to take support on the leg opposite to the rowing arm.

  • The one-arm, one-leg row is an intermediate exercise that targets the muscles of the upper back, posterior shoulder region, arms and core. The one-leg stance emphasizes single-leg stability and balance. Make sure to take support on the leg opposite to the rowing arm.

  • The squat & pull is a compound exercise, suitable for intermediate and advanced fitness levels. It's a great exercise to develop upper-back strength together with balance, stability and single-leg strength.

  • The explosive single-leg squat & pull is a very challenging exercise to develop total body power together with balance and stability. This exercise is the explosive version of the single-leg squat & pull. By jumping out at the end of the concentric phase, acceleration occurs through the full range of motion. The single-leg landing requires very good balance and stability.

  • The rotational single-leg squat is an advanced squat & pull variation, that addresses all three planes of motion. The rotation at the hip and low back requires superior stability and balance.

     

  • The single-leg squat & shoulder flexion is an intermediate level, compound exercise. It's a great exercise to strengthen the whole posterior chain together with balance, stability and single-leg strength.

  • The single-leg dumbbell clean is an intermediate level exercise to develop power. This exercise targets the muscles of the legs, core, upper back, shoulders and arms. The one-leg stance emphasizes single-leg stability and balance.

  • The one-arm, one-leg dumbbell clean is an intermediate exercise to develop total body power. In this exercise, the athlete lifts only the dumbbell opposite to the supporting leg, while the other arm remains at the side. The one-leg stance emphasizes single-leg stability and balance. Unilateral Olympic lifts require greater balance and coordination and provide training variety.

  • The side bridge is a beginner exercise to improve core stability and strength. The side bridge also strengthens the lateral system.