When my clients ask about muscle imbalance, I jokingly tell them that I am suffering as well: I have a strong arm … and a really strong arm!
It is true, however, that the dominating side of a person is almost always stronger than their non-dominating side. This means that right-handed people are more likely to have weaker left arms.
Even if some muscle imbalance is unavoidable, it does not matter if you have a slightly stronger side if you have enough strength for your weak or less strong side. However, you can and should do your best to prevent your muscular imbalances from becoming too strong because …
- If you have a weak side, you can not continue your training.
- If one side is weaker, you are more likely to get hurt. If you are trying a difficult task, it is the weak point that comes out first. In fact, overuse injuries often occur on the non-dominant side of humans, although they use their dominant side more often.
- A weak page can ruin your symmetry. Strengthening your weak side will make your body look better.
The 5 Bug Fixes
Here are some exercises to help you keep your balance:
1. Single Arm Pulldown
Have you ever noticed how most people in the gym make single arm rows, but hardly anyone makes single arm pulldowns?
It's a shame, because the single arm pulldown is a fantastic exercise to help eliminate imbalances between left and right. Even if you do a lot of pull-ups and standard two-arm pull-ups, there's a good chance you'll rely on your dominant arm to do most of the work.
By simply replacing the long pole with an individual With the grip, you can move one arm after another and help the less strong side catch up.
. 2 One-arm pull-up
One-armed pull-ups are also a fantastic way to balance yourself. You can start by practicing one-arm hammocks, as I described in the Ultimate Grip Strength Test, and then work your way up to one-arm pull-up training.
Even if one-sided is a bit stronger, anyone who can pull up one arm with both arms is extremely strong on both sides of the body.
. 3 Single Arm Overhead Press
If you are performing barbell presses all the time, you will not be able to fix imbalance pressures. This is where this exercise comes into play. Yes, you need to use less weight than a barbell press, but if you are ready to put your ego aside for a short time, it will pay off more weight in the long term.
. 4 One-legged squat
Just as we all have one dominant arm, so we all have a dominant leg, although many people are actually stronger on the leg that faces their dominant arm.
It may seem uninteresting at first, but is often dropped off the left leg during sports and other activities to use the right arm (and vice versa). Think of a pitcher in baseball or a boxer throwing a cross. These contralateral movements often lead to a better development of the leg compared to the main arm.
One-leg squats are the solution to balance lower body imbalances, even though the strongest lifters are often humiliated by attempting to reach an unladen, full leg ROM squat with one leg.
Since not everyone is strong enough to do a proper squat with one leg, you can practice them with your arms by holding onto a suspension trainer or a vertical bar. Just make sure that you do not work too much with your arms – they are just there to give the squatting leg just enough help to complete each repetition.
. 5 Einarm Calisthenics
If you're a Calisthenics enthusiast like me, you can try practicing the one-arm push-up and one-arm wall stand to get the thrust of your left and right hand right side in balance.
First step into a two-armed handstand, then carefully remove one hand and hold the position as long as possible. Of course, you want to make sure you do the same work for both sides.
Once you've identified your weaker page, you can prioritize it in your workouts. This means that you first train this page in each session so that you can devote your full energy and attention to it.
That means you do not want to keep your stronger side from progress. The best way to concentrate on your less strong side without training your stronger side is to do the same number of repetitions on both sides, but to spread them to more sets on the less strong side.
For example, if you can If you perform 3 sets of 10 squats with one leg on your stronger leg, you can try to perform 6 sets of 5 repetitions on your weaker side to allow for more recovery without affecting you overall have to do less work. You will still be working evenly on your two sides in terms of total training volume, but you will not have to sacrifice your form for it.
Even though you may never fully balance your two sides, you can implement these methods properly Make sure you're out of your weak side. You will have a strong side … and a really strong side!
The guide of the athlete to one-armed push-ups
The best one-leg exercise for the fair