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 Asymmetric muscle recruitment

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TSkotmj
post Oct 29 2009, 10:56 PM

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I'll never squat in a smith again. Had to in the past, never will.
iamyuanwu
post Oct 30 2009, 10:35 AM

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QUOTE(arekey @ Oct 29 2009, 03:23 PM)
You don't have to worry about balancing the barbell.
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Exactly why it can make the imbalance worse.

Since you can just push more with the dominant leg. A free barbell at least forces your to balance the bar so that both legs works nearly the same effort.
TSkotmj
post Oct 30 2009, 11:38 AM

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arekey has some of the worst ideas on this forum.
pizzaboy
post Oct 30 2009, 12:14 PM

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why do you think nobody listens to him?

arekey
post Oct 30 2009, 03:25 PM

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QUOTE(iamyuanwu @ Oct 30 2009, 11:35 AM)
Exactly why it can make the imbalance worse.

Since you can just push more with the dominant leg. A free barbell at least forces your to balance the bar so that both legs works nearly the same effort.
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Try simulator before go real. Smith machine act like simulator.
akaneikegami
post Oct 30 2009, 03:28 PM

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QUOTE(iamyuanwu @ Oct 19 2009, 11:31 AM)
This is what I would do:

unilateral training.
Single leg romanina deadlift, King deadlift (single leg DL), Bulgarian splits squat, pistols, lunges, etc.

Or I might want to have a friend to spot me. In the event that my hips/knees/whatever senget to one side, then he has to tell me immediately. I either try to correct it while on the rep, or I reset and do another lighter rep and groove in the proper movement.

And he can also guide my movement by placing lightly his hands on my knees/hips (or both hands on the side of the knees/hips). Then my job is to follow his guide. Repeat to groove in the movement.

I may also start from low weight to, then add more weight until my form breaks down. Then practise, practise & practise using the most weight without cacat form.


Added on October 19, 2009, 11:35 amOh, forgot to add:
I might stretch everywhere from the hips down. Hip flexor, glute, hamstrings, calves, leg swings, etc.

And also do some glute activation stuff.
fire hydrant, bird-dog, super dog.

Not sure if it's related, but I just know that stretching & glute activation are important and I would do it for the heck of it anyway.
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thumbup.gif thumbup.gif thanks...could pass this around...
iamyuanwu
post Oct 30 2009, 04:50 PM

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QUOTE(arekey @ Oct 30 2009, 03:25 PM)
Try simulator before go real. Smith machine act like simulator.
doh.gif
Desvaro
post Oct 30 2009, 11:10 PM

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I would suggest glute activation exercises, such as bird-dog, single leg glute bridge etc to activate the left glutes first.

Like this:

http://www.tmuscle.com/free_online_article..._the_glute_myth
TSkotmj
post Oct 31 2009, 12:22 PM

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That is a very interesting link.


This post has been edited by kotmj: Nov 1 2009, 12:54 AM
TSkotmj
post Nov 1 2009, 12:57 AM

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So I loaded the barbell asymetrically today in the deadlift (I have only 2 lifts in my routine). 10% more poundage in the left side in all sets except the maximal weight set. I felt it immediately. We shall see tomorrow based on the distribution of DOMS whether it has helped.


Added on November 1, 2009, 10:53 pmWell, after 36 hours I feel my right knee, glute and hamstring more than my left. The only thing sore in my left side is my forearm, which had to grip a heavier bar.

I shall try upping the weight differential to 15%.

This post has been edited by kotmj: Nov 1 2009, 10:53 PM

 

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