I have trouble recruiting the left side of my body during squats and deadlifts. I no longer squat, but when I still was, it was always my right knee and quads that felt bad the next day. Nowadays, I do volume deadlifts, for instance yesterday, and no matter how I consciously try to recruit the left glute and hamstrings, I have DOMS only on my right side today.

This is unacceptable. What can be done?

Do a Bulgarian squat or speed skater squat with your left leg?

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.

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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.

This post has been edited by iamyuanwu: Oct 19 2009, 11:35 AM

I think getting this problem fixed will be tough. You must understand I am long aware of this problem, and consciously try to lift more with my left side. To no avail. I think a lifetime of preferentially using my right hand and right leg has conditioned my brain to use the right side more.

I'll go with the single leg DL's and see how it works out. I never stretch. Will never. Takes too much time.

Well, I notice that my left and right side squat differently.
I generally push from the left heel (solidly planted to the ground), but I'll push using the balls of my right foot, as if it's ready to jump.

I have no idea what to interprete from this feeling. LOL

hello all, new guy here
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i have the exact same problem! still figuring out how to fix this though. i tried wearing tighter pants and clothing to carefully check my form during squats and i kinda notice my hips are tilting a little, not sure if thats the cause.

anyway, i did have problems with Asymmetric muscle recruitment on my right side (left hander here). my right pec, delts and back muscles were smaller compared to the left side. i related it to my mind muscle connection of the right side (eg: i could contract my left pecs more than my right pecs) . took time to improve my MMC of the muscles on the right and after some time it seems to solve the size imbalance. not sure if it helps with TS' problem though..

i'm still new so do correct me if there's any mistakes!

stretch take long time, BUT did you know it did helps alot, when i mean alot, it is A LOT! just do it during your rest time between set

I just noticed my left shoulder is smaller compared to my right. Oh, man! And to think that I normally do a rep or two more with my left side. Will definitely have to correct this as it's quite visible the difference in size.

I do agree that I'm one of those who hardly ever stretches, I make it a point to do it whenever it's Legs day. I used to have massive DOMs but it's gone down considerably now that I stretch.

I wonder if it is a good idea in the deadlift to load the left side heavier. Say 5 kg more.

You can wreck your back if you're not careful.
BTW, what made you think about it?

Was hoping this would make my left side work as hard as my right. Just popped into my head.

I'm merely guessing:
Probably your right side (back+obliques) would work harder to stabilise the weight, and your left side (glute, hams) work harder to drive it up.

Maybe single leg stuff would make more sense.

Interesting thread as I am having the same issue on my bench press where my right arm is technically stronger than my left. I try to do more DB work and maintain some tempo during training. Anyone else facing the same issue?

8 out of 10 people having this issues. our brain tend to use the stronger part to push?

Everyone needs some neuro re-wiring to become more ambidextrous! LOL!

Try it. You might have results with it.
I believe there's a reason why coaches don't do this, but it's best to find out yourself.

perhaps squat with smith machine??

This doesn't make sense at all. Why smith?

You don't have to worry about balancing the barbell.

LOL? but the ROM just simply sucks

I'll never squat in a smith again. Had to in the past, never will.

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.

arekey has some of the worst ideas on this forum.

why do you think nobody listens to him?

Try simulator before go real. Smith machine act like simulator.

thanks...could pass this around...

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

That is a very interesting link.


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

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.

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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