Hey y’all!

This week I want to continue going over various loading positions and what they could mean for you.

If you haven't read the previous newsletter, you can click here to do so.

Last time we went over a few different examples of loading:

• Anterior (front - think goblet squats, front rack position, counterbalance, etc.)
• Posterior (back - think back squats or any typical barbell loading)
• Contralateral (opposite side - think single arm or leg movements)
• Ipsilateral (same side - think single arm or leg movements)
• Dual (load in each hand)
• Overhead (load is overhead - can be single arm or dual)
• Offset (load is different side to side or even different positions)

Depending on your goals, your body, or any injuries, you may need to utilize different loading patterns. Last time we dove into anterior and posterior loading.

This week we are going over contralateral, ipsilateral, and general unilateral loading patterns.

Let’s use split squats or lunges to help demonstrate unilateral loading patterns. In the next newsletter, we will go over the remaining loading patterns: dual, overhead, and offset (which in a way can be touched on in this newsletter).

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If we have a lunge that’s loaded ipsilaterally (loaded on the same side of the working leg - so right leg forward and load on the right side, for example) we are shifting our center of gravity laterally. In this example of a lunge or split squat, we are going to be biasing supination at the foot and also more glute and external rotators (more lateral hamstrings). Not to mention, to keep ourselves upright, our obliques on the left side are going to be working, too. Generally speaking, this is a more difficult variation than a contralateral load.

If we now take a split squat that’s contralaterally loaded (loaded on the opposite side of the working leg - so right leg forward but load on left side), we are shifting our center of gravity medially and biasing more pronation at the foot as well as a bit more adductors and internal rotators. Additionally, similar to above since the load is in the left hand in this example, the right-side obliques will have an added challenge here.

Now, this is just a very specific example using a split squat or lunge to demonstrate. There are a variety of other situations where you might unilaterally load something or some movement.

So, what ARE times when you might need to specifically utilize these different variations?

• Ipsilateral: increase strength on same side as working limb or lateral side of working limb, improve supination at the foot or late stance gait mechanics, working to shift cog laterally (maybe poor side bend screen, internal rotation deficit at the hip possibly), variation, etc.
• Contralateral: improve strength on opposite side as working limb or on medial side of working limb, improve pronation at the foot or mid stance gait mechanics, generally a stronger position than ipsilateral loading, working to shift cog medially, variation, etc.
• General Unilateral: improve single sided movements, regain or improve muscular symmetry, limited due to injury but still able to train, balance of training, variation, etc.

Once again, this is a very simplified approach to loading, and might even seem obvious with these two split squat examples. In the coming newsletters (we have a couple fun holiday themed newsletters in the works, too) we'll touch on the last couple of loading variations outlined above. Hopefully these three newsletters combined will give you a better understanding of loading and how to think about different exercise selections to suit your needs.

And, if it’s unclear, feel free to shoot me an email and I’ll do my best to continue explaining.

I'm Alli. A Cincinnati based personal trainer, entrepreneur, and avid traveller. I run HELM Training Co. where I offer in-person, hybrid, and remote training options to help people continue living rad lives. HELM Training Co. ​​→

113 Cherry St #92768, Seattle, WA 98104-2205
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