Imbalances

[Howard]

Have a problem with my squats where it seems as though the right quad is doing a lot more work than the left quad... I've tried leaning a bit to the left and pushing harder on that side, but it seems to activate my left glute more than my left squat (Ed: meant to say "quad").

Also, for overhead press, my right trap gets a lot more tired than my left trap.

In both instances, my right side is stronger. Any ideas?

 

[SociallyChallenged]

Do some one-legged squat to confirm and work heavy weighted lunges, step ups, Bulgarian squats, etc to strengthen both sides, but only do as many reps as the weak side can do on both sides. From there, retrain yourself to squat - start light, but make sure you're using both sides equally. Do the same thing with press - use DBs.

 

[Howard]

Do some one-legged squat to confirm and work heavy weighted lunges, step ups, Bulgarian squats, etc to strengthen both sides, but only do as many reps as the weak side can do on both sides. From there, retrain yourself to squat - start light, but make sure you're using both sides equally. Do the same thing with press - use DBs.

I'll have to get some dumbbells for the OHP, but as for one-legged squats... my glutes are worked first, and my left glute is stronger than the right.

 

[SociallyChallenged]

I'll have to get some dumbbells for the OHP, but as for one-legged squats... my glutes are worked first, and my left glute is stronger than the right.

Right. One-legged work will fix your lacking quads in your left leg and your lacking glutes in your right leg.

 

[Howard]

Right. One-legged work will fix your lacking quads in your left leg and your lacking glutes in your right leg.

I don't think it's necessarily a difference in muscular strength, though... if I was hitting both sides equally, I would just stop when the weaker side gave out. Instead, I'm using the stronger side more.

Even if both sides were equally strong, what would prevent this from happening again?

 

[SociallyChallenged]

I don't think it's necessarily a difference in muscular strength, though... if I was hitting both sides equally, I would just stop when the weaker side gave out. Instead, I'm using the stronger side more.

Even if both sides were equally strong, what would prevent this from happening again?

It's very, very likely to be a slightly strength imbalance or a strength endurance issue. If it's not that, then it's a flexibility difference that you should fix via proper stretching, dropping weight, and fixing your form.

If both sides were equally strong, the things I can think of are inflexibility, leg length difference, poor motor programming for the squat. Flexibility is likely the biggest culprit if strength is not a big deal. I still think strength difference contributes, but your body got that way because of movement limitations, I bet.

 

[Howard]

I think I figured it out. On the way up, my left knee pulls back toward my body (about 2"-3") while my right knee stays above the toes.

 

[SociallyChallenged]

I think I figured it out. On the way up, my left knee pulls back toward my body (about 2"-3") while my right knee stays above the toes.

That hints that there is an actual strength difference and likely a flexibility difference. Stretch most everything on your lower body - glutes, adductors, quads, hamstrings, and calves - and really work on fixing the technique. I'd say stretch before lifting to make sure you can hit the correct squatting posture and then add a little bit of weight. This means leave your ego at home

 

[Howard]

That hints that there is an actual strength difference and likely a flexibility difference. Stretch most everything on your lower body - glutes, adductors, quads, hamstrings, and calves - and really work on fixing the technique. I'd say stretch before lifting to make sure you can hit the correct squatting posture and then add a little bit of weight. This means leave your ego at home

I'm not sure if it's actual flexibility or just muscle memory that's developed into an actual strength imbalance. I'm still fairly flexible now and I used to be able to almost do splits (crotch just off the ground) both lateral and regular.

 

[MJinZ]

Have a problem with my squats where it seems as though the right quad is doing a lot more work than the left quad... I've tried leaning a bit to the left and pushing harder on that side, but it seems to activate my left glute more than my left squat.

Also, for overhead press, my right trap gets a lot more tired than my left trap.

In both instances, my right side is stronger. Any ideas?

That sounds about right, if you are right handed.

It's unnecessary to do any focus work on one side of your body though, I read that your non-dominant side works harder to push the same weight anyway.

 

[SociallyChallenged]

I'm not sure if it's actual flexibility or just muscle memory that's developed into an actual strength imbalance. I'm still fairly flexible now and I used to be able to almost do splits (crotch just off the ground) both lateral and regular.

Then it's likely a smaller, but very important muscle group like the internal or external rotators of the femur. Muscle memory doesn't work like that.

 

[Howard]

Then it's likely a smaller, but very important muscle group like the internal or external rotators of the femur. Muscle memory doesn't work like that.

Who knows. I've fixed it already.