How Asymmetrical Training Builds Athleticism
Asymmetrical training uses uneven loading or unilateral positions to challenge the body. This can include:
Single arm or single leg lifts
Offset loading (one side heavier than the other)
Mixed rack positions (holding the same weights in different spots during exercises)
Split stance or staggered positions
The goal is to teach the body to produce force through a specific movement pattern while maintaining control despite the uneven nature of the exercise. Instead of relying on symmetry and stability, the athlete must organize their body under less than ideal conditions.
Why Train This Way?
1. Great For Transfer To Sports
When the load is uneven, the body has to work harder to stay aligned properly. The trunk, hips, and shoulders must coordinate to prevent unwanted rotation, collapse, or loss of position. This carries over extremely well to outdoor sports, where force is rarely produced in perfectly balanced positions.
Most athletic movements are asymmetrical by nature:
One leg drives while the other stabilizes
The torso resists rotation as the arms and legs move
Load and balance shift constantly under fatigue
Asymmetrical strength work mirrors these demands without needing to copy sport-specific skills. It builds strength that matters especially when athletes are tired, off balance, or reacting to their environment.
2. Reveals and Reduces Imbalances
Uneven loading quickly exposes side to side differences in strength, control, and coordination. Weak links that can stay hidden during bilateral lifts become obvious.
Over time, this helps athletes:
Improve control on their non dominant side
Reduce compensations
Build more balanced, resilient movement patterns
3. Builds Essential Core Strength
Asymmetrical lifts can challenge the core to resist rotation and lateral flexion rather than create motion. This type of “anti rotational” strength improves posture, durability, and efficient force transfer between the upper and lower body.
This is especially valuable for athletes who spend long periods in flexed or repetitive positions, where maintaining alignment under fatigue is critical.
4. High Return, Lower Stress
One of the biggest benefits of asymmetrical training is the stimulus it provides without requiring maximal loads. Lighter weights feel challenging due to increased stability demands, allowing athletes to build strength and control with less overall joint and nervous system stress.
How We Use It in Training
Asymmetrical training works best as an emphasis, not a replacement for traditional strength work. We typically cycle it in after a bilateral strength phase to apply the strength that’s already been built.
For example, after our recent full body strength phase, we’re moving into a cycle that emphasizes asymmetrical loading patterns within those same movement patterns. Exercises in this phase include ipsilateral split squats, mixed rack presses, and isometric push pull combinations.