Your Cart is Empty

December 11, 2017 2 min read 1 Comment

12 Days of Christmas

When we think about training from the waist up, we usually think about blasting our core and sculpting our arms, chest and back. And we should. Building strength and stability across our upper half is an insanely important part of creating strong, sexy, capable bodies. This said, creating comprehensive strength and stability is impossible if you don't also have balance.

Balance is imperative to creating a physique that not only looks sweet, but performs at peak. From a purely aesthetic point of view, creating balanced muscle strength between the left and right side of your body will create symmetrical body proportions. From the all-important performance perspective, putting the time and effort into creating an equally capable left and right quadrant will help you train each side of your body in harmony, thereby strengthening joints and ligaments and preventing injuries.

Want to see more workouts like these? Check out the 12 Days of Christmas Challenge in Sweatflix!

How to Create Upper Body Balance

The obvious answer is simple: you’re going to work at it. How you’re going to work at it may be less obvious.

Tip #1: Divide and conquer.

It’s called unilateral training, and you’re going to use it to train your left and right side independently. So, if you are doing rows or shoulder presses, do your left side, and then your right side, or vice versa. The point is to not do both sides at once, and to not use any equipment that would require you to use both sides at once, like barbells. Instead, opt for gear that allows you to use one side at a time, like dumbbells or a Challenger Bar.

Tip #2: Emphasize bodyweight balance training.

If you can’t balance your own bodyweight, there’s not much hope of you being able to effectively create balance with weights. Include unilateral bodyweight exercise as part of your balance training. Single arm pull-ups using the BodyRock Challenger Bars are a solid option. This single move works for arms and back, and will really highlight strength imbalances between your left and right side. Don’t get discouraged when you notice them. We all have one side that’s naturally a stronger than the other: this is our dominant side. However, if you want to see the best results from your workouts, keep training unilaterally to minimize any massive ability gaps.

Tip #3: Join unilateral forces.

In addition to training your core and upper body both separately and unilaterally, also train your entire upper left and right sides together. Side planks are great since they work one of your arms and one side of your core at a time. If standard side planks are super easy, enlist the help of that Challenger Bar again. By forcing balance your lower body from an elevated vantage, the Challenger puts more positive stress on your upper half. Your unilateral arm and core strength will be pushed, and this  — this point where are comfort zone ends  — is where we start to really see results. Go after them!

For the 12 Days of Christmas, we're bringing you new workouts like these everyday in Sweatflix! Sign up for your free trial.



1 Response

Flora Melanson
Flora Melanson

December 11, 2017

Just bought package! Love it! Still waiting for a couple that hasn’t arrived yet! Soon hopefully! Thank you!

Leave a comment

Also in Insider News

Saddlebag Buster: How to Do a Lateral Lunge in 3 Steps
Saddlebag Buster: How to Do a Lateral Lunge in 3 Steps

October 16, 2019 7 min read

Read More
You're Not Eating Enough Protein—We Can Prove It!
You're Not Eating Enough Protein—We Can Prove It!

October 12, 2019 3 min read

How much protein do you need in a day? New research confirms it is a LOT more than you think! Find out how much you require. 

Read More
The BodyRock No Equipment Shoulder Workout for SEXY Shoulders
The BodyRock No Equipment Shoulder Workout for SEXY Shoulders

October 11, 2019 2 min read

This transformative Bodyrock no equipment shoulder workout proves that you don’t need a ton of gear to get amazing gains. You just need motivation!
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.


We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.