Offset resistance exercises are strength based movements that asymmetrically load one side of the body. This type of training can help improve coordination, motor control, and overall movement posture. Here are some examples of exercises using this method:
▪️REVERSE LUNGES – Place the weight on the same side as your working leg. Turn hips forward and brace core. Your groin muscles will work harder to keep your hip and knee stable.
▪️SUITCASE DEADLIFT – This is great to help practice the hinge and to properly weight shift. While lifting the weight up, work on avoiding too much of a weight shift. Keep everything as linear as possible.
▪️SINGLE ARM SEAL ROW – This works by being an anti-rotation movement. Bracing your core and controlling the descend so there is no excessive rotation.
▪️SINGLE ARM CHEST PRESS – Same concept as before just working the opposite muscle group. Lift your feet off the ground to increase the difficulty.
▪️SUITCASE CARRY – This works on loading one side of the body while walking. Combining all the principles from the previous exercises with an increased challenge on motor control. This concept can be used with almost all exercise and can be done with other forms of resistance such as a barbells and resistance bands.
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