Unilateral carries are great for the core. For those who don't know,
unilateral training is a form of training which utilizes training one
side of the body at a time. Unilateral training is a very functional
form of training which transfers to many real world scenarios and to
sports.
When one is training unilaterally the core has to work to balance the body and this helps with activating the core muscles.
Unilateral
training helps with balancing imbalances in the body and thus
preventing injury. The core needs to work harder during unilateral
training to stabilize the spine and pelvis.
Unilateral caries are a
great way to work the core and activate some of the deep core muscles.
The core muscles are made up of transversus abdominis, multifidus,
internal obligues, external obligues, rectus abdominis, pelvic floor
muscles, sacrospinalis, logsisimus thoracis, trapezius, diaphragm,
latissimus dorsi, gluteus maximus.
Some examples to unilateral
carries are suitcase walks, kettlebell rack walks, kettlebell overhead
walks, sandbag shoulder walks, waiter walks.
A good advanced
unilateral carry is the long log carries. When you carry a log on one
side, your core has to work harder to balance the spine and the pelvis
but when you do this exercise with a very long log, the log won't just
mainly shift side to side but the two ends of the log will shift up and
down at a greater extend while compared to short log carries. You will
have to work harder to make sure the log does not fall backwards or
forwards. This will get your abs involved at a whole new level. Once you
master the short log carries I highly recommend getting a long log (it
can be same weight) and doing the same exercise and trust me, it will
feel much different. Try not to use your arms too much to stabilize the
log if you want to work on your core. I just use my arms to hold the log
still and then use my core to stabilize it. This tip helps with getting
your core in to the game a lot more.
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