Exercises for Martial Artists: A physically demanding discipline, martial arts calls for strength, stamina, flexibility, and coordination. It involves moving your body in a way that maximises power, speed, and precision, not simply punching or kicking high. A crucial step in this process is performing unilateral workouts, which target one side of your body at a time. Unilateral exercises include performing a movement or exercise with just one arm or one leg. They can increase stability, rectify imbalances, and help you achieve better in martial arts. The following 10 unilateral exercises should be incorporated into any martial artist’s training regimen.
10 Unilateral Training Exercises for Martial Artists
Check out the best 10 Unilateral training exercises for the Martial artists:
1) Single-Leg Squat
The quadriceps, hamstrings, and glutes are all worked out by performing single-leg squats. Additionally, it tests your equilibrium, which is necessary for carrying out intricate martial arts manoeuvres.
Stand on one leg with your other foot elevated to do a single-leg squat. While maintaining your chest up and your back straight, slowly budge your standing leg and drop your body as much as you can. Then, to stand back up, push through your heel.
2) Split Squat
Split squats, often known as Bulgarian split squats, are a fantastic unilateral workout for martial artists. By extending your hip flexors and strengthening your glutes, hamstrings, and quadriceps, you can kick higher.
Put one foot in front of the other while standing in a staggered position to do a split squat. Your body should be lowered with both knees bent, then raised again with them straight. Keep your back knee pointing towards the floor and your front knee over your front foot.
You might also be interested in reading this: The Southpaw Advantage: How to Use It in Martial Arts?
3) One-Arm Dumbbell Press
The one-arm dumbbell press is a great exercise for your shoulders and upper body. For martial artists, it is especially helpful since it strengthens the muscles used in punches and blocks.
Hold a dumbbell at shoulder height in one hand to do a one-arm dumbbell press. Press the dumbbell upward when your arm is completely extended and then bring it back down to shoulder level.
4) Single-Leg Deadlift
The hamstrings, glutes, and lower back are worked while performing a single-leg deadlift. Additionally, it tests your stability and balance, both of which are necessary for keeping your posture during a fight.
To do a single-leg deadlift, stand on one leg with your knee slightly bent. Straighten your non-standing leg behind you as you hinge your hips to drop your torso to the ground. Afterwards, contract your glutes to stand up again.
5) One-arm kettlebell Swing
The one-arm kettlebell swing is a dynamic workout that targets your core, hips, and glutes in particular. It can aid in enhancing your explosive force, which is necessary for quick, potent blows.
Hold a kettlebell in one hand and stretch your arm outward towards the ground to do a one-arm kettlebell swing. Swing the kettlebell between your knees while hingeing at the hips. Then, swing it up to chest height by driving your hips forward. To finish one rep, let the kettlebell swing back down between your legs.
6) Single-Arm Dumbbell Row
Your back, shoulders, and arms will get stronger from this workout, which is good news for throws and grapples.
Put one leg and the hand on the same side on a bench to do a single-arm dumbbell row. Your arm should be stretched towards the ground as you hold a dumbbell in your free hand. Keeping your elbow close to your body, raise the dumbbell to your chest. To finish one rep, lower the dumbbell once more.
7) One-Legged Bridge
The one-legged bridge is a great workout for developing core stability while also strengthening your glutes and hamstrings. These muscles play a crucial role in establishing a solid foundation for martial arts manoeuvres that are both offensive and defensive.
Lay on your back with your knees bent and your feet flat on the floor to do a one-legged bridge. Leg straight in the air, extend one. Lifting your hips off the ground while tightening your glutes at the top, push into your planted heel. To finish one rep, lower your hips one more. On the opposite side, repeat.
8) Single-Arm Chest Press
The single-arm chest press is a great workout for developing your chest, shoulders, and triceps strength and power. Martial artists may immensely benefit from this, especially when it comes to attacks and blocks.
Lie on your back on a bench and perform a single-arm chest press while holding a dumbbell in one hand. Pull the dumbbell back down to your chest after pressing it straight up until your arm is completely extended.
9) Half-Kneeling Single-Arm Landmine Press
This workout strengthens the upper body’s stability and strength by concentrating on the shoulders, triceps, and core. Additionally, it replicates the action of an overhead punch, making it a great supplement to any martial artist’s exercise regimen.
Put a barbell in a corner or a landmine attachment to execute this workout. Kneel down in a half-kneeling position with one foot in front of the other. On the side opposite your back knee, grasp the barbell’s end in your palm and press it upward until your arm is completely extended. To finish one rep, lower it once more.
10) Pistol Squat
A challenging unilateral exercise that works the quadriceps, hamstrings, glutes, and core is the pistol squat. It calls for the strength, flexibility, and balance that all martial artists must possess.
Stand on one leg with the other leg stretched straight in front of you to do a pistol squat. Press through your standing heel to return to standing after lowering your body as much as you can.
These unilateral exercises will help you build strength, balance, and stability, which will help you perform better during your martial arts practice. To avoid injury and get the most out of your workout, like with any fitness programme, it’s essential to maintain good technique.
Keep in mind that martial arts need not just physical strength but also mental toughness, discipline, and constancy. So, be patient with your development and tackle these workouts with an open mind. Although the trip may be difficult, the benefits are worth every drop of sweat.
These are the Unilateral training exercises for Martial artists. Let us know your thoughts in the comment section below.
