Posted On:3/11/2009 4:16pm
Style: punching bag / crew jitsu
the title basically says it all. i recently started doing real upper-body-focused lifting, and about a month or so in, i feel like my right side (which is my dominant side) is starting to do all the work, and my left side is falling behind because of it.
in other words, i guess i've been unconsciously using my arms and chest unevenly, so that now my right side is stronger and as such is doing more of the work, which in turn leaves my left side weaker and so the cycle continues.
will this sort itself out? or should i do something about it now before it gets worse?
Posted On:3/11/2009 6:05pm
Posted On:3/11/2009 8:06pm
I feel like I should have thought of that already.
Posted On:3/11/2009 9:46pm
My body is actually pretty imbalanced. I have a longer leg and it seems that my delt muscles are fairly different to each other.
Posted On:3/12/2009 3:20am
I have a similar problem because of my job. In my case it even led to some back pain.
There are a few things I did that really helped.
Do as many things as you can left handed. Anything work related at home, washing dishes, car repair, cleaning, cooking. Strengthening the dexterity and finger strength in your non dominant hand will go a long way and speed up results. Picking something you do all the time helps you stay on track.
Push-ups helped me a lot. Keep your mind on posture and do them slower rather than faster. Push-ups on a swiss ball, or medicine ball are great for this problem as well as showing you where the weakness are.
If you shadow box or grapple, try switching sides. I started working southpaw striking and it really helped my body learn to use that side better.
Get some bungee cables and use them like dumbells.
Mainly try and be aware of your body and start doing everything on your left side more in every day life. It's definitely fixable. On the bonus side becoming ambidextrous will improve your game.
Posted On:3/12/2009 10:33am
Dumbells won't fix the situation, unless you are very aware of your form lifting. The same thing that would fix the problem if you were using a bar.
I had a bad trap imbalance, that I got while using dumbells. After watching myself lift in a video I notice that I still wasn't lifting evenly (form). I dropped the weight down significantly and started using a bar and watching my form closely, and I am a lot more even now. I think a bar forces you to balance better without all the twisting I was doing with the dumbells, which just accentuated my imbalance.
So, my advice would be to drop the weight down a bit, and whether you use a bar or dbs, to closely monitor your form, possibly with a spotter. Once you get the form down, start upping the weights some
Posted On:3/13/2009 2:56am
Style: This and that
I say dumbells, but use them right. Force yourself to do the same amount of work with both sides and watch your form carefully. Drop the weight for a while if it sucks. Single arm cable rows and pulldowns will have the same benefit for your back.
Start alternating between the dumbells and the bar when you start to even out.
At least that worked for me.
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Posted On:3/13/2009 4:44am
Style: Muay Thai (BJJ hiatus)
Google your problem and you'll see that it's very common. The most common answer is to use Dumbells as the previous posters have said.
The other answer is not to worry about it as things will even out on their own.
The second was correct for me.
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Posted On:3/13/2009 6:25am
Style: gah, transition again
If double-limb dumbell work still perpetuates imbalances, switch to single-limb dumbell stuff. Much more core intensive [which is good anyway, right?] but at least you can isolate and focus on that limb.
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Posted On:3/13/2009 6:43am
Style: Muay Thai
I think you are better of sticking to the barbell and concentrating on your form, if the weight is lifted evenly then equal force will be applied to both limbs and greater stress will be applied to the weaker limb bringing it quickly up to speed.
Stick to the basics, chins, deads, squat, BORs, bench etc and you'll find that both physical and strength imbalances will go in time.
With dumbells its easy to shortchange ROM etc with one limb compared to the other and not even be aware you are doing it, creating worse imbalances.
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