Here are 12 unique single arm accommodating resistance exercises I show alongside NPC figure competitor @lpetchlee1 .
Before discussing quick reminder save $50 on my Eccentric Isometrics Program, Complete Templates, & or Bodyweight Training program at link in bio.
Accommodating resistance is one of the most effective training methods in existence for enhancing the effectiveness of free weight exercises. Not only does it improve the strength curve of the exercise by increasing tension at the strongest position & decreasing tension in the weakest position but it also teaches the the lifter how to use compensatory acceleration (maximal power) in order to blast through the sticking point. This helps wake up fast twitch fibers & increases the ability to overload the targeted musculature.
Although this technique is easy to apply to traditional bilateral barbell movements such as bench press & overhead press, it’s a bit trickier to apply to unilateral or isolateral variations (each arm working independently). These 12 variations show how that’s possible with various chest presses, overhead presses, rows, & chest flyes using a combination of chains, band resistance, & band assistance (reverse bands) combined with various loading modalities including dumbbells, barbell (javelin style), kettlebells, & more.
The barbell javelin variations provide a unique benefit in that it allows the implementation of accommodating resistance to more unstable variations that require higher levels of motor control & stability.
The kettlebell variations are also quite conducive for scenarios where lifters may want to go heavier with kettlebell training but are limited by the common 50 lb max kettlebell weight at most gyms. Adding bands allows the lifter to greatly increase the load while reaping the benefits of kettlebell movements.
These all tend to be very joint friendly particularly since unilateral & isolateral movements are typically more joint friendly than traditional bilateral barbell movements. When combined with accommodating resistance where the bottom portion is slightly deloaded it’s even more joint friendly.#barbell #workout #workouts #gymlife