Bilateral Deficit
The phenomenon where combined single-limb strength exceeds two-limb strength.
Updated
The bilateral deficit is the observation that the force produced by both limbs together is less than the sum of each limb working independently. For example, your combined single-leg press might exceed your double-leg press. This is likely due to neural inhibition during bilateral movements. Unilateral training can help maximize force production.
Examples
- Single-leg press: 100kg each = 200kg total
- Double-leg press: only 180kg
- Justification for unilateral training
Compound exercises
Put this into practice with exercises from the library.
Machine Shoulder (Military) Press
Strength · Machine
Medicine Ball Chest Pass
Plyometrics · Medicine Ball
Medicine Ball Full Twist
Plyometrics · Medicine Ball
Medicine Ball Scoop Throw
Plyometrics · Medicine Ball
Mixed Grip Chin
Strength · Other
Monster Walk
Strength · Bands
Mountain Climbers
Plyometrics · None
Moving Claw Series
Plyometrics · None
Common questions
What is Bilateral Deficit?
The phenomenon where combined single-limb strength exceeds two-limb strength. The bilateral deficit is the observation that the force produced by both limbs together is less than the sum of each limb working independently.
What exercises train the Bilateral Deficit?
Good options include Machine Shoulder (Military) Press, Medicine Ball Chest Pass, Medicine Ball Full Twist, Medicine Ball Scoop Throw, Mixed Grip Chin. Each links to a step-by-step guide with demonstration images.
What are examples of Bilateral Deficit?
Single-leg press: 100kg each = 200kg total; Double-leg press: only 180kg; Justification for unilateral training.
Put it into practice
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