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Balancing dysbalances

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Balancing dysbalances

Post by Avocadoshake on Sat Dec 01, 2012 6:33 am

Balancing dysbalances

So, I started with a checkup, based on my longterm observations.

First off, I assume, that having fibromyalgia, might be an issue. I tend do build up muscle knots very quickly. Not training is not an option, since it benefits me physically and psychically.

I had a ski accident as a kid, breaking my right shin. As a result, the right quads never caught up with the left leg.
The lower left side is stronger, stronger quads, and lower obliques, compensating for weaker left glutes.

I tore the tendon on the inner side of the left ankle as a young adult, leaving me with lesser mobility on the ankle. In the later time I question this however, because the mobility drills worked so far and everything on my lower left side seems to compensate the weak glute.

Now I started to improve leg strength in general, while still working on mobility. I also try to work with single legged deadlifts. And since I discovered the weak glute working here with unilateral movements as well.

Foam rolling, stretching, mobility work and strengthening. Any suggestions?

I think grinding here through some weighted glute drills might do wonders, as have the mobility drills, loosening things up in the left leg and helping me, identifying the culprit.
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Re: Balancing dysbalances

Post by ccheatum on Sat Dec 01, 2012 10:43 am

Avocadoshake wrote:Balancing dysbalances

So, I started with a checkup, based on my longterm observations.

First off, I assume, that having fibromyalgia, might be an issue. I tend do build up muscle knots very quickly. Not training is not an option, since it benefits me physically and psychically.

I had a ski accident as a kid, breaking my right shin. As a result, the right quads never caught up with the left leg.
The lower left side is stronger, stronger quads, and lower obliques, compensating for weaker left glutes.

I tore the tendon on the inner side of the left ankle as a young adult, leaving me with lesser mobility on the ankle. In the later time I question this however, because the mobility drills worked so far and everything on my lower left side seems to compensate the weak glute.

Now I started to improve leg strength in general, while still working on mobility. I also try to work with single legged deadlifts. And since I discovered the weak glute working here with unilateral movements as well.

Foam rolling, stretching, mobility work and strengthening. Any suggestions?

I think grinding here through some weighted glute drills might do wonders, as have the mobility drills, loosening things up in the left leg and helping me, identifying the culprit.

Have you tried pistols? They are difficult, but they can do wonders to address leg strength imbalances. The other option is shrimp squats. They are really hard, but there is a nice video with beginner and intermediate versions that are much more accessible. Unfortunately, I just discovered that new users cannot post video links for 7 days. I'll talk to dave about getting posting rights and edit in the link later.
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Re: Balancing dysbalances

Post by Dave on Sat Dec 01, 2012 3:47 pm

I've been meaning to look into that, stand by.
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Re: Balancing dysbalances

Post by Avocadoshake on Sat Dec 01, 2012 4:17 pm

thanks ccheatum and dave. Pistols are still fare away, working with assisted squats, goblet squats and sumo deadlifts. When it comes to single legged stiff deadlifts, I'm as shaky as an old wife - for the moment.
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Re: Balancing dysbalances

Post by Dave on Sat Dec 01, 2012 4:19 pm

There are always lunges and walking lunges. While holding kettlebells. :twisted:
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Re: Balancing dysbalances

Post by Avocadoshake on Sat Dec 01, 2012 4:21 pm

Dave.cyco wrote:There are always lunges and walking lunges. While holding kettlebells. :twisted:

Was looking into that, thanks!
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Re: Balancing dysbalances

Post by Dave.cyco2 on Sun Dec 02, 2012 7:16 am

Test post.


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Re: Balancing dysbalances

Post by Dave on Sun Dec 02, 2012 7:18 am

Post your videos my friends. Just make sure they are family appropriate please. ;)
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Re: Balancing dysbalances

Post by Dave on Sun Dec 02, 2012 7:20 am

Oh and please know my snatch form has greatly improved since the spring (time I took the video). :lol:
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Re: Balancing dysbalances

Post by Avocadoshake on Sun Dec 02, 2012 8:16 am

I'll try to make a vid. the next time, I'm slrdl-ing perhaps...
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Re: Balancing dysbalances

Post by ccheatum on Sun Dec 02, 2012 9:53 am

Here is the shrimp squat video with the beginner and intermediate versions,

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Re: Balancing dysbalances

Post by Dave on Sun Dec 02, 2012 9:56 am

Those are good variations! Easy to progress into, even for beginners, but oh so effective.
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Re: Balancing dysbalances

Post by Avocadoshake on Sun Dec 02, 2012 12:15 pm

good stuff, thanks!
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Re: Balancing dysbalances

Post by itlives on Tue Dec 04, 2012 3:21 pm

Thanks for the shrimp squats video. What's the difference between a shrimp squat and knee taps. Only thing I can see would be when I do knee taps, I try to keep my upper body at the same angle the whole rep.

AVO- do any and all single sided exercises you can. You will soon find the imbalances and know where to work.
Even double exercises like Glute ham raises can be helpful. Assisted or unassisted, as you're doing them you be the master of your body. You decide how much you will let the strong leg help the weak one.
I think we all have imbalances. I'm told that all the time!
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Re: Balancing dysbalances

Post by Iliander on Tue Dec 04, 2012 3:24 pm

itlives wrote:What's the difference between a shrimp squat and knee taps. Only thing I can see would be when I do knee taps, I try to keep my upper body at the same angle the whole rep.
During shrimp squats, you hold your absent leg with either one or both hands (makes it harder). But I would say both can be seen as the same with a great amount of difficulty levels.
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Re: Balancing dysbalances

Post by itlives on Tue Dec 04, 2012 3:29 pm

The guy in the video didn't hold his non-working leg.

I hold my"empty" leg when doing pistols. I can't seem to get passed the cramping in that leg.
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Re: Balancing dysbalances

Post by ccheatum on Wed Dec 05, 2012 7:51 am

itlives wrote:The guy in the video didn't hold his non-working leg.

That is because those were the beginner and intermediate level exercises for building up to full shrimp squats with the leg held. They are much harder that way, but many people cannot do them with the leg hold, so these versions help to progress towards that goal! :bounce:
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Re: Balancing dysbalances

Post by itlives on Wed Dec 05, 2012 8:52 am

I'll try this morning and see the difference!
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Re: Balancing dysbalances

Post by Dave on Thu Dec 06, 2012 12:50 am

I hate doing the leg hold. It makes me feel shrimpy.
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Re: Balancing dysbalances

Post by Avocadoshake on Fri Dec 28, 2012 9:56 am

I might try some of those as I progress.
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Re: Balancing dysbalances

Post by Avocadoshake on Fri Dec 28, 2012 2:22 pm


Some ideas for my hip mobility, a part of the exercises look outright painful though!


Last edited by Avocadoshake on Fri Dec 28, 2012 5:18 pm; edited 1 time in total
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Re: Balancing dysbalances

Post by musems on Fri Dec 28, 2012 4:56 pm

I do the pigeon and the duck walk and the Cossack Squat (though I don't focus on doing them fast- just fast enough so its not static), and the walking heel grab looks interesting.
I don't speed through mobility drills because I think transitions are important. People work the movements, but if you don't consider transitions from one movement to the next it is easy to injure something even with a mobility drill.

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Re: Balancing dysbalances

Post by Avocadoshake on Fri Dec 28, 2012 5:18 pm

musems wrote:the walking heel grab looks interesting.
I don't speed through mobility drills because I think transitions are important. People work the movements, but if you don't consider transitions from one movement to the next it is easy to injure something even with a mobility drill.

My thoughts, exactly.
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Re: Balancing dysbalances

Post by CheesedogTheFirst on Sat Dec 29, 2012 2:25 am

I agree, you want to do them slowly and smoothly. I do the pigeon and groiner during my mobility warmup, sometimes the duck walk too. It's all good.
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Re: Balancing dysbalances

Post by Journeyman on Sat Dec 29, 2012 2:38 am

Something I've been doing recently is what I've taken to calling the U-squat.

Eccentric pistol on your right leg. Heel down, roll forwards onto your left leg (kneeling on right knee). Concentric shrimp with left leg. Then eccentric pistol with left leg, roll forwards onto right foot, concentric shrimp with right leg. That's one rep (with each leg).
You can do them like walking lunges. Decent for balance, postural work and at least maintaining unilateral leg strength, I think they're a keeper for me.
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Re: Balancing dysbalances

Post by Rastaman on Sat Dec 29, 2012 3:54 am

Great variation!

Both Pistols and Shrimp Squats are great in their own right, but incorporating them into the one exercise is AWSOME !

Will definitely be giving these a go once Ive mastered a solid pistol for reps.

Cheers Chris
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Re: Balancing dysbalances

Post by Journeyman on Sat Dec 29, 2012 12:59 pm

^ That's the thing, since you're only doing full pistol negatives you could conceivably use them to work up to a full positive pistol if you can't do one yet (but can do shrimps).
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Re: Balancing dysbalances

Post by Iliander on Sat Dec 29, 2012 1:28 pm

You can also walk backwards by doing eccentric shrimps and concentric pistols, awesome!
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Re: Balancing dysbalances

Post by Journeyman on Sat Dec 29, 2012 9:44 pm

That's true, you could just go forwards and then backwards in a limited space. Could be a good 'complex' movement for balance, awareness, etc. Usually I'm not a fan of that sort of thing (like scott sonnon's 'progressive complexity' sort of stuff) but in this case it could be useful just for overall ease of moving on your feet.
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Re: Balancing dysbalances

Post by Avocadoshake on Sun Feb 17, 2013 8:03 am

Update: The daily foot gymnastic (a few min) and almost daily (fewer drills on weekends) glute routine seems to work.
The left foot and glute are catching up. I feel the improvement too!

Added a few shoulder routines (and not only pull-aparts) to my daily warmup as well, slowly seeing results here too. (Left shoulder is weaker and slightly pulled forward)
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Re: Balancing dysbalances

Post by CheesedogTheFirst on Mon Feb 18, 2013 2:37 am

Have you ever done face pulls? It's a good shoulder/upper back movement.
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Re: Balancing dysbalances

Post by Avocadoshake on Mon Feb 18, 2013 2:54 am

Cheesedog wrote:Have you ever done face pulls? It's a good shoulder/upper back movement.
Done, but found them not so beneficial, I think thoracic/ lumbar spine movements are more beneficial in my case. But i will re- evaluate face pulls due to your recommendation.
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Re: Balancing dysbalances

Post by CheesedogTheFirst on Tue Feb 19, 2013 2:44 am

Make sure you pull to your forehead, it might make a difference. I find if I pull to my lower face it doesn't work the same.
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Re: Balancing dysbalances

Post by Dave on Tue Feb 19, 2013 2:47 am

You simply mean to that level, right? Because I always pull (externally rotate my humerus) from bent arm "zombie" position into "stick 'em up" position, with my humerus parallel to the floor and elbows at 90°. Feels pretty good. Is that basically what you do? Or am I describing something a little different from a face pull?
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Re: Balancing dysbalances

Post by Avocadoshake on Sat Feb 23, 2013 2:48 pm

Ok, can you do said face pulls bent over with two light (4 kg) kettlebells, or is it sth. completely different then?
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Re: Balancing dysbalances

Post by Dave on Sat Feb 23, 2013 2:50 pm

That sounds kind of like a bent over cuban press without the press.
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Re: Balancing dysbalances

Post by Avocadoshake on Sat Feb 23, 2013 2:52 pm

any suggestions for a kettlebell variation?
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Re: Balancing dysbalances

Post by Dave on Sat Feb 23, 2013 2:54 pm

What is your specific intention? Shoulder prehab? Upper back development?
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Re: Balancing dysbalances

Post by Avocadoshake on Sat Feb 23, 2013 2:57 pm

My left shoulder is slightly bent forward - more than the right one anyhow. Cheesedog suggested face pulls.
I simply want to correct that issue.
Actually I'm already working on it with reverse flys, swimmers, band pull-aparts and thoracic drills. I do more pull than push anyway, stretching the pecs as well, so it is not a push overload issue.
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Re: Balancing dysbalances

Post by Dave on Sat Feb 23, 2013 3:18 pm

Honestly it sounds like you already have all your bases covered. If you want to really kick it into overdrive though, you could always try these two movements which I find to be great for scapular retraction:

1) Clasp your hands VERY tightly behind your back and then straighten your arms as much as possible, retracting and depressing your scapula. This will pull your shoulders back in a huge way. Stand in that position with a neutral spine and continue focusing on contracting your back musculature. Throw in some deep diaphragmatic breathing for good measure, expelling the air with strong bracing of your rectus abdominis.

2) Go into a wrestler's bridge and then grab your ankles. Pull on them nice and hard, which will also pull your shoulders back as above. Breathe.

If you do these drills, especially after stretching the pecs (and you should be using shoulder dislocations for pec stretching, both through the ROM and static holds a the point of greatest tension - I've never found a stretch more effective), then your left shoulder issue should disappear in short order.
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Re: Balancing dysbalances

Post by Avocadoshake on Sat Feb 23, 2013 3:24 pm

I do that, except the wrestlers bridge, plus wall slides. I have neglected that issue for quite some time (mostly during my time at the university - from 34 til 40). It's much better now, but the left shoulder is not as muscular as the right one and a bit behind.
Oh, forgot the scapula push ups. I think I just have to be a bit patient. I only started to work on my weak parts with a clear intention to find and adress them not until this year.
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Re: Balancing dysbalances

Post by Avocadoshake on Sat Feb 23, 2013 3:38 pm

How about sth. like that. Just tried it as an experiment.
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Re: Balancing dysbalances

Post by Dave on Sat Feb 23, 2013 3:41 pm

Genius!
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Re: Balancing dysbalances

Post by Avocadoshake on Sun Feb 24, 2013 2:31 pm

Here you can see that the shoulders are slightly uneven. That was about one year ago and I hope it's a bit better now.

The daily foot-gymnastic shows success. After about three month of picking small objects up and grabbing a cloth, the left foot is almost as muscular as the right one. I literally feel the change with each step.


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Re: Balancing dysbalances

Post by Dave on Sun Feb 24, 2013 2:34 pm

Your diligence is paying off. By the way, I would need a freaking micrometer to spot your shoulder imbalance! :lol:
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Re: Balancing dysbalances

Post by Avocadoshake on Sun Feb 24, 2013 2:51 pm

Dave.cyco wrote:Your diligence is paying off.
Thank you.
Dave.cyco wrote:By the way, I would need a freaking micrometer to spot your shoulder imbalance! :lol:
Really, or are you joking? I mean, it's not huge off, but the left side (the right one in the picture) could be more retracted imho.
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Re: Balancing dysbalances

Post by Dave on Sun Feb 24, 2013 2:57 pm

I would NEVER have looked at that pic and thought there was an imbalance unless I was deliberately looking for one, and even then I might not have found it.
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Re: Balancing dysbalances

Post by Avocadoshake on Sun Feb 24, 2013 3:02 pm

So, I'm biased or striving for perfection, maybe?
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Re: Balancing dysbalances

Post by Dave on Sun Feb 24, 2013 3:05 pm

How would that be a bias?
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Re: Balancing dysbalances

Post by Avocadoshake on Sun Feb 24, 2013 3:09 pm

Left side is weaker, so there must be something weak, maybe? I just want it to be on par with right. I'm currently trying to pick my weights up with the left side. Being right handed, I guess the left side cannot really catch up, but I might try nonetheless.
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