Symmetrical Muscle Development – Increase Your Strength, Vitality & Prevent Injury
Engaging the muscles in a balanced manner during exercise (and in every day posture and movement) is essential for maintaining muscle balance and preventing skeletal deviations. When we develop physical symmetrically, we harness significant advantages in our strength, levels of energy, and minimize our risk of injury.
To illustrate this point, we are going to look at an individual (John) performing a regular pull up. John is right-side dominant (right handed) and works as a panel beater. Because John continuously pounds his hammer using his right arm, this arm has become significantly stronger than his left. If John does not pay attention to using muscle symmetry, which we will refer to as “strict form” during his pull-ups, he will automatically favor his strength dominant side – and hence perform his pull-ups engaging more of the involved muscles in right than left side.
The larger muscle groups involved in a pull-up are the back muscles (latissimus dorsi, rhomboid major and minor, teres major, trapexius lower) and the biceps and brachioradialis of the arms. It is important that symmetrical development occurs for these larger muscles, as the ability to deliver strength and power is severely limited by muscle asymmetries. However, more importantly, symmetrical development of the core muscles involved (erector spinae, longissimus thoracis and transversus abdominis) is crucial in ensuring that the spinal column maintains its natural deviations.
In the case of our subject John, continuously performing pull-ups with poor form will lead to muscle asymmetry and eventual skeletal deviation. Because John has a significant difference in right/left side strength (as most people do to various degrees) John needs to ensure that he loads his muscles as evenly as possible while exercising. This is achieved by maintaining what is commonly known as strict form (a combination of maintaining good posture and core muscle activation) during all phases of exercises. Note that maintaining strict form at all times throughout the day is helps us in keeping good posture and body balance.
Posture and core activation is maintained by focusing on the activation of the 3 major muscle areas – the pelvic floor, transversus abdominis, and the longissimus muscles. Engaging the pelvic floor muscles during exercise keeps the tail end of the spine and the hip flexors stable. The transverses abdominus while engaged is responsible for stabilizing the lower back, while the longissimus muscles (located along the spinal column) assist in keeping our middle and upper back stable.
To illustrate strict form in practical terms, start by standing tall and focus on activating your pelvic floor muscles. As you hold these muscles engaged, draw your naval toward your spine and contract slightly. This engages your transversus abdominis. Finally, activate your longissimus muscles by bringing your shoulders down (neutral) and contracting slightly through the shoulder blades. Imagine that you are holding a playing card between your shoulder blades that needs to stay in place. Remember, all these contractions should only be slight (enough to maintain good posture).
This is the posture from which all your movements should take place. Even when lift your arms overhead or bring them forward, it is important that they remain in their neutral position and not lift forward and/or up toward the ears. Similarly, when squatting down or lunging to the side, it is important that the pelvic floor remain activated, and the transversus abdominis engaged. Keeping this posture throughout all ranges of movement will ensure that you push or pull through any movement symmetrically. Finally, pull or push only with the muscles required for the movement. All other muscles should remain relaxed. This often includes relaxing our grip and not holding on so tight. Focus on your breath as you move consciously and deliberately with strict form throughout all movements. I guarantee that before not too long, you’ll feel your strength, vitality and overall well-being increase as you progressively develop a more balanced physique.
With love, gratitude, presence and certainty,
Karl
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