Today’s training tip is an example of what Dr. Mel Siff called “injury prevention by imperfection training.” The scientist pointed out that one is bound to end up in a “dangerous” position sooner or later. Might as well be ready.
The following exercise was common among Soviet weightlifters. In the squat, back or front, the barbell was loaded with 2.5-5% more weight on one side. E.g., an extra 5-10kg plate on a 200kg bar.
The weight is moderate, the reps are low, and the sides are alternated: the extra pounds are moved to the opposite side from set to set.
Georgy Zobach, USSR Championship silver medalist, explains that a weightlifter does not always catch the clean in perfect symmetry and is often forced to stand up “crooked.” “Misloaded” squats condition the tissues and the mind for such eventuality. Other sports and life also often throw surprises that challenge our symmetry. Better be ready.
Asymmetrical loads can be lifted in other barbell strength exercises such as bench presses and deadlifts.
Kettlebells are perfect for asymmetrical loading. Use different size bells in double swings, squats, and military presses.
Your job is to maintain a perfect symmetry in spite of asymmetrical loading.
Zobach stresses that such training is appropriate only for experienced athletes with perfect technique. Before introducing imperfection, you must arrive at near-perfection.
