Asymmetrical exercises: Physical & cognitive balance
Most of our time in the gym is spent in a state of perfect symmetry. We grab a barbell with both hands, stand on both feet, and push with equal force. While bilateral training is excellent for moving heavy loads, it often masks deep-seated physical imbalances and leaves a significant amount of "cognitive gains" on the table.
Enter asymmetrical exercises. By intentionally creating an uneven load or moving one limb at a time, you force your body and brain to solve a complex stability puzzle. Whether you are a professional athlete or someone looking to age gracefully, asymmetrical training is the missing link in a truly functional fitness programme.
The physical benefits
Most of us have a dominant side that subtly takes over during traditional lifts. Over time, this creates muscular "shadows" where the weaker side never truly catches up. Asymmetrical exercises strip away this hiding place.
1. Eliminating muscular imbalances
When you perform a single-arm kettlebell press or a split squat, your dominant side cannot help the weaker one. This isolation is the only way to achieve true structural balance, reducing the risk of "overuse" injuries in the dominant shoulder or hip.
2. Anti-rotational core strength
This is where the magic happens. When you hold a weight on only one side of your body, the weight wants to pull you into a twist. Your core must fire in an "anti-rotational" capacity to keep you upright. This builds a type of deep, internal stability that traditional planks cannot replicate.
3. Real-world carryover
Life is rarely symmetrical. We carry heavy shopping bags in one hand, we climb stairs one leg at a time, and we reach for objects at odd angles. Asymmetrical training prepares your joints for the unpredictable "offset" loads of the real world.
The Cognitive benefits
At Helph, we often discuss how movement is the ultimate nootropic. While a standard squat is relatively "automated" by the brain, asymmetrical movements require a higher level of executive function and focus.
1. Neural drive and cross-education
Research into the "cross-education" effect shows that training one side of the body actually stimulates the motor cortex on both sides of the brain. This means that asymmetrical exercises can improve the neural pathways and strength of the "non-working" side through increased neural drive.
2. Sharpening proprioception
Because your centre of gravity is constantly shifting during asymmetrical training, your brain must process a massive amount of "proprioceptive" data (sensing where your body is in space). This enhances your balance and reaction time, acting as a powerful safeguard against cognitive decline.
How to implement asymmetrical training
You don't need to rebuild your entire routine. Small, strategic swaps are often the most effective way to start.
Swap the Barbell for Dumbbells: Instead of a barbell bench press, try a single-arm floor press.
The Suitcase Carry: Walk for 40 metres holding a heavy weight in only one hand. Switch sides and repeat.
B-Stance movements: Perform your squats or deadlifts with one foot slightly behind the other (the "kickstand" position) to shift 70% of the load onto one leg.
Single-arm kettlebell exercises: Single-arm exercises like kettlebell swings, shoulder press & lunges require balance and stability
Summary: Building a resilient system
Asymmetrical exercises are the ultimate tool for those who want to move better and think faster. By challenging your body to handle uneven loads, you aren't just building muscle; you are optimising the neural communication between your brain and your limbs. In the quest for longevity, a balanced body starts with an unbalanced load.
Asymmetrical training FAQs
-
Unilateral exercises involve working one limb at a time (like a single-leg extension). Asymmetrical exercises involve an uneven load across the body (like a squat where you hold a weight in only the left hand). Both are forms of asymmetrical training designed to challenge balance and core stability.
-
It depends on your goal. Using light asymmetrical movements (like the bird-dog or single-arm carries) is an elite way to "prime" the nervous system during a warm-up. However, if your goal is hypertrophy, performing them after your heavy bilateral lifts allows you to focus on volume and correcting imbalances without exhausting your central nervous system too early.
-
Perceived exertion is often higher in asymmetrical training because the brain has to work harder to coordinate the movement and stabilise the spine. You will likely lift less total weight, but the metabolic and neurological demand per rep is significantly higher.
