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Hey just a quick one if anyone is familiar with standing dumbbell side bends and 45degree dumbbell side bends use that 45degree back extension thing, if i could do 75-80lbs dumbbell for standing dumbbell side bend, how much would i roughly be able to do for the 4degree side bend?

Also a pretty out of topic but for someone to increase their single leg running VJ, how far would squat without single leg work like bss or lunges, be able to take one to?

that's all thanks

One of the questions I get asked a lot is if a person wants to jump off 1-leg should they exclusively favor unilateral exercises like lunges, stepups, and bulgarian split squats in their training? Unilateral exercises are good for a lot of things and can certainly be incorporated, yet given the fact that weight training has very general affects I personally don't think there's any need to overly emphasize these lifts much more than you usually would. I'd still consider squats the foundational strength lift, as do most high jumpers. In other words, if you took 2 twin brothers competing in the high jump and one of them could only train with 1-leg lifts and the other with only 2 leg lifts I wouldn't expect to see much of any difference in their performance.

One thing that is true of the unilateral jump with regard to strength training is it does seem to respond exceptionally well to partial range movements. Exercises like half squats, lunges, and low box step-ups carry over particularly well, likely because they duplicate the knee angle that occurs in the plant, which is often a limiting factor.

Yeah most people on here do squats and deadlifts for oblique development.

man tht article really helped me alot thanks again man:) Well I guess there's no harm doing that extra unilateral work .
Btw, how important is the range in unilateral work? i'm doing bss now and if i'd go all the way down till my knees almost touch the floor, chances are i'd be lifting pretty light and would lose balance more easily. I'm assuming since 1legj umping is more liek a partial movement, a unilateral exercise like bss would be okay to be done with a range of above parallel, probably slightly below half?


cheers