Approximately 90% of the world is right handed. Those people are writing, brushing their hair/teeth, throwing, reaching, and grabbing almost exclusively with their right hands for their entire lives. With this unilateral dominance in dexterity comes deficits between the halves of the body. Obviously, the use of one hand thousands of times per year results in a stronger right side.
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| Da Vinci's Vitruvian man is symmetry goals... |
As ambidexterity or cross-dominance is quite rare (only ~1% of the world population), we will inevitably end up with a strong side and a slightly weaker side. This is even more apparent in sports that require repetitive movement with unilateral sports (baseball, tennis, rowing, etc.). Over thousands of practice hours, the athlete is going to develop exceptional strength on their dominant side, while their opposite side gets minimal attention. Exaggerated asymmetry can, at times, result in some postural issues down the line.
This brings me to answer a question that I receive often: how does one target the lagging side of the body? Do you start to only train the weaker side? Do you do more reps on the weaker side?
First, I want to explain the potential downfalls to significant imbalances from side-to-side.
Bell et. al. tested the influence of muscular symmetry on power and force development. They used a force plate to measure any incongruities in force generated between sides of 167 Division 1 athletes. While all of the athletes obviously had asymmetry to a degree, those with "greater than 10% power asymmetry resulted in decreased jump height of nine centimeters (approximately 3.5 inches) and was associated with large effect size when compared to the other groups." Furthermore, they hypothesized that "the normative data in this study ... reveals that a small number of Division I athletes are considered 'high risk of injury' using an arbitrary cut off level of 15% asymmetry." Not only do athletes with more asymmetry lose out on potential gains in power development, but they also have an elevated risk of injury.
There are other interesting benefits to training your weaker side. One study done on soccer players sought to improve motor control of the non-dominant leg. "Three soccer performance tests were carried out, using either leg ... Two standardised foot-tapping tests were performed, using the preferred and the non-preferred leg consecutively, indoors in a separate testing room with only the test administrator present." They found that
Okay, so now that I've belabored the idea that it's important to work towards a more symmetrical build, it's high time I explain how to achieve that.
When you use barbells, your body will immediately rely on the stronger side to move the weight. Dumbbells should become your new best friends. With dumbbells, there is no cheating. You will notice right away how much your stronger side compensates for the weaker side.
Generally, I recommend starting with your weaker side first, and taking note of just how much of a difference you feel. You don't need to try to do heavier weights or even more repetitions on your weaker side, but the goal is simply increased awareness and equal training. Dumbbell presses, bench press, rows, single leg deadlifts, single leg hip thrusters, Bulgarian split squats, lunges, lateral lunges, step-ups, leg curls, biceps curls, frontal/lateral raises, farmer carries, waiter carries, Turkish get-ups, and so on, are just a few movements that will bring some attention to your lagging half. Try to implement 1-2 of these exercises into every training session.
Additionally, you can perform some isometric contractions with your weaker side prior to exercise. I like to get my left glute firing by going into a single leg bridge, with a 3-5 second pause for about 10 repetitions. You can try some side planks for your obliques/shoulders as well. This will "wake up" your motor control center and remind the brain to use those muscles.
As an anecdote, I've started trying to use my left hand to do other activities, like brush my teeth and hair, just to give it some more use. It's strange, initially, how foreign your opposite side can feel!
Of course, it's perfectly normal to have one slightly stronger side. It is impossible to be completely balanced, as even our anatomy isn't perfectly symmetrical (the spleen sits in the upper left side of your abdomen, while your liver sits on the right side). Athletes with sport-specific strength disparities will have even more of a delta from one side to the other. There are also injuries or other structural factors that could cause asymmetry (scoliosis, uneven limb length, etc.). It is important, however, to minimize those imbalances that are correctable and try to focus on your weaker half in training.
Works Cited:
First, I want to explain the potential downfalls to significant imbalances from side-to-side.
Bell et. al. tested the influence of muscular symmetry on power and force development. They used a force plate to measure any incongruities in force generated between sides of 167 Division 1 athletes. While all of the athletes obviously had asymmetry to a degree, those with "greater than 10% power asymmetry resulted in decreased jump height of nine centimeters (approximately 3.5 inches) and was associated with large effect size when compared to the other groups." Furthermore, they hypothesized that "the normative data in this study ... reveals that a small number of Division I athletes are considered 'high risk of injury' using an arbitrary cut off level of 15% asymmetry." Not only do athletes with more asymmetry lose out on potential gains in power development, but they also have an elevated risk of injury.There are other interesting benefits to training your weaker side. One study done on soccer players sought to improve motor control of the non-dominant leg. "Three soccer performance tests were carried out, using either leg ... Two standardised foot-tapping tests were performed, using the preferred and the non-preferred leg consecutively, indoors in a separate testing room with only the test administrator present." They found that
"[enhanced] training, which uses the non-dominant leg, improves soccer-specific skills in the test where the subjects use this leg, a finding that stands in contrast to the results of a control group ... That the training group also showed statistically significant improvements over the control group when using the dominant (right) leg was in line with the second hypothesis. The results show an improvement in performance when using the dominant leg after a period of emphasising training of the non-dominant leg."In effect, the experimental group noticed an improvement in performance markers on both the dominant and the non-dominant sides. Even though the program was intended to train only the non-preferred leg, researchers saw a reasonable transfer of increased efficiency in the preferred leg, as well.
Okay, so now that I've belabored the idea that it's important to work towards a more symmetrical build, it's high time I explain how to achieve that.
When you use barbells, your body will immediately rely on the stronger side to move the weight. Dumbbells should become your new best friends. With dumbbells, there is no cheating. You will notice right away how much your stronger side compensates for the weaker side.
Generally, I recommend starting with your weaker side first, and taking note of just how much of a difference you feel. You don't need to try to do heavier weights or even more repetitions on your weaker side, but the goal is simply increased awareness and equal training. Dumbbell presses, bench press, rows, single leg deadlifts, single leg hip thrusters, Bulgarian split squats, lunges, lateral lunges, step-ups, leg curls, biceps curls, frontal/lateral raises, farmer carries, waiter carries, Turkish get-ups, and so on, are just a few movements that will bring some attention to your lagging half. Try to implement 1-2 of these exercises into every training session.
Additionally, you can perform some isometric contractions with your weaker side prior to exercise. I like to get my left glute firing by going into a single leg bridge, with a 3-5 second pause for about 10 repetitions. You can try some side planks for your obliques/shoulders as well. This will "wake up" your motor control center and remind the brain to use those muscles.
As an anecdote, I've started trying to use my left hand to do other activities, like brush my teeth and hair, just to give it some more use. It's strange, initially, how foreign your opposite side can feel!
Of course, it's perfectly normal to have one slightly stronger side. It is impossible to be completely balanced, as even our anatomy isn't perfectly symmetrical (the spleen sits in the upper left side of your abdomen, while your liver sits on the right side). Athletes with sport-specific strength disparities will have even more of a delta from one side to the other. There are also injuries or other structural factors that could cause asymmetry (scoliosis, uneven limb length, etc.). It is important, however, to minimize those imbalances that are correctable and try to focus on your weaker half in training.
Works Cited:
- Bell, David R., Jennifer Sanfilippo L., Neil Binkley, and Bryan Heiderscheit C. "Lean Mass Asymmetry Influences Force and Power Asymmetry During Jumping in Collegiate Athletes." Journal of Strength and Conditioning Research 28.4 (2014): 884-91. Web.
- Haaland, E., and J. Hoff. "Non-dominant Leg Training Improves the Bilateral Motor Performance of Soccer Players." Scand J Med Sci Sports Scandinavian Journal of Medicine and Science in Sports 13.3 (2003): 179-84. Web.
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