Do you feel that one side is weaker than the other when youdo single side exercises? This may mean you have a strength discrepancy on oneside. If you do bilateral movements (e.g back squat), the weaker side is helpedby the dominant side. It’s important to balance the right and left as much aspossible.
Addressing strength discrepancies between your right andleft sides can be achieved through a combination of targeted exercises andstrategies. Here are some effective approaches:
1. Unilateral Exercises: Focus on exercises thatisolate one side of the body at a time. This allows you to strengthen theweaker side without the dominant side compensating. Examples include:
- Single-armdumbbell rows
- Single-leg squats
- One-arm shoulderpresses
2. Start with the Weaker Side: When performingunilateral exercises, begin with the weaker side. Use the same number of repson the stronger side to avoid reinforcing the strength gap.
3. Focus on Form: Ensure proper technique to preventinjury and maximize effectiveness. Sometimes, discrepancies arise from poorform on the dominant side.
4. Incorporate Stability Training: Exercises thatrequire balance and stability can help engage and strengthen the smallermuscles that may be underdeveloped. Consider:
- Single-legdeadlifts
- Planks with onearm or leg raised
5. Increase Frequency: Train the weaker side morefrequently, if needed, to help catch up. For example, if you're doing upperbody workouts twice a week, consider adding an extra session for the weakerside.
6. Functional Movements: Incorporate compoundmovements that engage multiple muscle groups, such as:
- Lunges
- Push-ups
- Kettlebell swings
7. Track Progress: Keep a record of your workouts tomonitor improvements. This can motivate you to focus on the weaker side.
8. Consider Professional Guidance: A personal traineror physical therapist can provide personalized assessments and guidance toaddress any underlying issues.
9. Be Patient: Strength discrepancies can take timeto balance out. Consistency is key!
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