How to Test for an Imbalance in Strength
You workout out! That’s great – good for you! But have you ever considered the idea that you might have an imbalance in strength? Perhaps you aren’t aware of it at all. For others, there are subtle hints that make them wonder if they are out of balance. Here’s how to test for an imbalance in strength, because once you know you can begin to work to correct it.
These two exercises are excellent to use for performance audits. If you can do both the single leg squat and the offset pushup in perfect form that will prove that you are strong – at least that’s what Toronto based trainer Craig Ballantyne C.T.T. says. He’s also the author of Turbulence Training.
However, if you find you are unable to complete the same number of repetitions with each leg and each arm, then it is likely that you have an imbalance in strength. This can affect your performance at the gym during your workout and playing sports. It can also put you at greater risk of injuring yourself and it can cause you to experience slower gains at the gym.
Now, that said, don’t expect this to be easy. These are moves that most guys will struggle with according to Ballantyne. That means if you are able to master them it will certainly show that you are no average joe – it will certainly show you exceed the average!
Your goal is going to be to complete 30 single leg squats and 90 offset pushups. You’ll actually start with the pushups. Do 45 offset pushups using your right hand on a step/box. Then take a 5 minute rest and repeat using your left hand on the step/box. Follow that with 15 single leg squats starting with your left leg. Take a 2 minute rest and then repeat using your right leg.
How to do the Offset Pushup
- Put yourself into the pushup position and put your right hand on the step/box. Make sure your toes are close together and that your body forms a straight line from your head to your ankles.
- Brace your core as well as your lower body, until your chest is almost touching the floor.
- Now pause.
- Then quickly push yourself back to your starting position.
How to do the Single Leg Squat
- With your back to a knee height bench, stand on your left leg.
- With your torso as straight as possible, extend your arms so they are straight out in front of the chest.
- Now balance on your left foot and slowly lower your body until your butt is touching the bench.
- Pause and hold for a second.
- Push back up to your start position.
If you are able to do both of these exercises on both sides of your body with the same strength and power then you are in balance, but if not (which will be most of us) you have an imbalance in strength.
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