Asymmetrical Bar Training
Asymmetrical bar training (ABT) can help clients enhance their sense of balance while improving their core strength and rotational power.
ABT uses a rigid bar with resistance on only one end to create an unbalanced—or asymmetrical—load that introduces the transverse (rotational) plane of motion into the exercise. Picture doing a bench press on a stability ball but loading only one side of the Olympic bar. The uneven load forces the body to rotate toward the heavier side. This triggers the body’s instinct to right itself and stabilize the spine, calling on core muscles to resist rotation. This antirotation is a critical component for spine health and core performance (McGill 2010).
Now imagine the same type of pressing exercise performed standing upright with the bar connected to a cable cross-over machine. The horizontal angle of force and uneven load are a challenge to core strength, posture and balance, making asymmetrical bar training a unique and effective training modality.
ABT is a great way to activate the core, awaken the proprioceptive system and engage in full-range movement patterns prior to more intense exercise. Engaging in a simple marching pattern with arms extended off the chest while standing facing the anchor, facing sideways from it and facing away from the anchor for 30 seconds per side will get the system charged up and ready for action.
VIDEO WEB EXTRA
Watch this brief video to get ideas on how to incorporate asymmetrical bar training into your programming.
For more ways to use asymmetrical bar training, plus a much wider discussion of the topic and a full reference list, please see “Raising The Bar” in the online IDEA Library or in the January 2015 print issue of IDEA Fitness Journal. If you cannot access the full article and would like to, please contact the IDEA Inspired Service Team at (800) 999-4332, ext. 7.
McGill, S. 2010. Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32 (3), 33-46.