Being balanced is a fundamental component to strength training.
A system that is out of balance increases effort, this could inherently reduce the amount of strength a lifter can build. As a lifter gets stronger and the weight on the bar goes up the margin of balance deviations reduces close to null.
We us three systems to keep the body in balance.
Vestibular system – located in the inner ear and triggering reflective movements to help maintain equilibrium. Think of, you’re looking at an object and you rotate you head to the right; you will stay locked on the object by turning your eyes left.
Somatosensory system – Proprioceptive (position) and kinesthetic (movement) - this is our nerves telling us where out body is without seeing it. It is the feel. Think about keeping your back straight in the deadlift.
Visual system – sensing our movement by seeing it.
The goal is to stay balanced while lifting. When in balance we are utilizing the path of least resistance. This is the safest and most effective way to train. We are trying to reproduce perfect movements patterns. When we are balanced it “feels” easy. Once we are there, we want every rep to look exactly the same.
Gravity act straight down on an object.
In the squat and deadlift moving the bar straight up is the most effect way to overcome resistance.
The overhead press and the bench press are a little bit different. Because of anatomical constrictions the path of least resistance is not straight, it’s actually a diagonal path.
Overhead press – the head is in the way and the bar does not start on the shoulder joint, it starts forward of it.
Bench press – in order to keep the acromioclavicular joint safe in during movement, with beginners the humerus should be 75-45 degrees abducted from the body. The closer the arms are to the body the less steep the bar path becomes.
We are trying to be a perfectly balanced system. This allows us to gain the ability to reproduce the safest most effective movements patterns. During this process we want to progressively overload to build strength so we can reinforce proper movement patterns and make the body as robust.
Be aware as the weight increases in order to complete the lift safely and effectively the system need to be balanced above a certain threshold. Mindless lifting is not acceptable. Learning to get strong takes paying attention to detail, striving to be present during every session every rep.