Kettlebell TGU left side weakness

[GregoryRS]

GregoryRS here! I'm fairly new to kettlebell practice and have decided to follow the S&S program. I have no issues with the TGU on my right side. I am able to get up (and down) with no weight (elevated sneaker), and with a 16kg kettlebell. My issue is weakness on my left side, particularly with the get up portion of the movement. I haven't had any injury to my left leg that would prevent me from completing the movement, I just do not seem to have the strength required to get up. I'm fine with goblet squats, but find the same issues with any lunge I attempt. Being right side dominant, I have always just used my right leg to push off or get down. Are there any specific movements that I can attempt to strengthen my left leg? I want to be able to have symmetry with my practice, so any advise would help.
Thanks!
Greg

 

[Antti]

Very nice to hear that you practise with a sneaker. I find many people pass it and go straight to weights.

First of all, I would let your left leg dictate your practise. Don't do anything on your right leg that you couldn't do on your left.

I would recommend two things. A: when doing leg exercises like the goblet squat, pay great attention that you are effectively working both of your legs instead of letting your right one be more dominant. B: For some time now, when ever you move about daily; as in get up from seats, walk up stairs etc. make it a habit to do those movements as much as you can with your left leg.

Do you have any balance issues, as in do you find it hard to stay upright when getting up in the get-up?

 

[GregoryRS]

Thank you for your response! Regarding your recommendations, I will try to concentrate on the feeling of my left leg on the goblet squat. I really try to do the movement slowly and deliberate to make sure I'm in the proper position. I will begin to make my left side go first (I may need a swear jar) with hopes of gaining extra strength. As far as balance is concerned, I'm able to complete single leg RDLs with and without weight, and have no issue staying upright when practicing the get up. Going forward, would it be beneficial to practice the TGU from the standing position, working my way back to the ground? Thanks again for your input!

 

[Brett Jones]

Gregory
Where are you located?
I'd be interested to see what an FMS screen looks like for you.

 

[GregoryRS]

Thank you, Brett. I'm located in Saint Clair, Pennsylvania. The closest metropolitan areas would be Reading, Harrisburg, Hershey, Allentown, and Scranton/Wilkes-Barre.

 

[Benedictine Monk]

If you would like to do a "quick and dirty" test in advance of an FMS, do a few unweighted lunges where you simply touch one
knee to the ground minus a kettlebell. I am curious if you notice that touching the right knee is more difficult than touching the left.

 

[B.Hetzler]

Get screened. A strength problem can actually be the manifestation of other problems (mobility, stability, motor control) that get wrapped up in the term "strength". Until you know what your actual issue is, everything else is just a guess.

 

[GregoryRS]

If you would like to do a "quick and dirty" test in advance of an FMS, do a few unweighted lunges where you simply touch one
knee to the ground minus a kettlebell. I am curious if you notice that touching the right knee is more difficult than touching the left.

Touching the left knee, and getting up is much easier than the right side. I think a screening is in order before I move forward. Thanks for your response.
G

 

[GregoryRS]

Get screened. A strength problem can actually be the manifestation of other problems (mobility, stability, motor control) that get wrapped up in the term "strength". Until you know what your actual issue is, everything else is just a guess.

I am going to heed your advise and get a screening. Now, please excuse the next question: Where? Is this something my primary care can do, or do I go to a specialist?
Thanks!
G

 

[Benedictine Monk]

Touching the left knee, and getting up is much easier than the right side. I think a screening is in order before I move forward. Thanks for your response.
G

I have the same indicator though an FMS/SFMA will uncover much more. The asymmetry will come back to bite you continually, so get it addressed. Let us know on the forum how it goes.

 

[Benedictine Monk]

I am going to heed your advise and get a screening. Now, please excuse the next question: Where? Is this something my primary care can do, or do I go to a specialist?
Thanks!
G

Brett would be the expert but the FMS is a gross screen, the SFMA is more specialized and generally PT's get the designation although Chiro's can as well. My practitioner preference is:

Chiro/ART

Physio/FMS/SFMA

Massage Therapist (one recommended by the above 2).

 

[Brett Jones]

If you can get to the King of Prussia area then Phil Scarito can get you sorted out

If not search the FMS website for finding a certified professional and see who is in your area

or we could try to address some of this on-line via a skype session etc...

 

[Antti]

Practising the Turkish get-down isn't a bad idea. Some people train for their first pull-up by jumping up and then controlling the descent from the bar. I wouldn't keep either as the mainstay of the practice, though.

I also do second the idea of getting screened. There may very well be something else involved than simple muscle imbalance or lack of strength.

 

[GregoryRS]

Thank you all for your advice. I am in the process of setting up either an FMS or SFMA through my healthcare provider. I believe that this would be the best course of action moving forward. There is no sense in progressing in the S&S program with a weak base. I'll give an update after the screening.
Thanks again!
Greg

 

[GregoryRS]

Th

If you can get to the King of Prussia area then Phil Scarito can get you sorted out

If not search the FMS website for finding a certified professional and see who is in your area

or we could try to address some of this on-line via a skype session etc...

Thank you Brett. I'm in the process of arranging a screening through my primary care provider. I'll give you a heads up on the PCP's recommendation before I pull the trigger on the screening.

 

[Brett Jones]

Sounds good - keep us posted

 

[B.Hetzler]

Th

Thank you Brett. I'm in the process of arranging a screening through my primary care provider. I'll give you a heads up on the PCP's recommendation before I pull the trigger on the screening.

From the perspective of a health care provider within a large healthcare system - when you say you are in the process of arranging a screen through your PCP:

1. make sure your PCP knows what you mean by "screen"
2. make sure the person doing the screen knows what they are doing - FYI if you are going to a doctor and he is doing an FMS and not an SFMA, I'd ask him why.

I only ask bc I can't say I've come across many PCP's that will do an FMS as part of an office visit - in our organization (5,000 primary care docs across 4 states) I know of 2 that utilize the screen as part of an office visit, and they don't even do the actual screen.

Just make sure you are both on the same page.

 

[GregoryRS]

From the perspective of a health care provider within a large healthcare system - when you say you are in the process of arranging a screen through your PCP:

1. make sure your PCP knows what you mean by "screen"
2. make sure the person doing the screen knows what they are doing - FYI if you are going to a doctor and he is doing an FMS and not an SFMA, I'd ask him why.

I only ask bc I can't say I've come across many PCP's that will do an FMS as part of an office visit - in our organization (5,000 primary care docs across 4 states) I know of 2 that utilize the screen as part of an office visit, and they don't even do the actual screen.

Just make sure you are both on the same page.

Thanks. I have the same concern. When I here back from my PCP, I'm going to post to the thread on her suggestion. If all else fails, I'll contact the SFG instructor recommended in a previous comment.

 

[GregoryRS]

Okay, I heard back from my PCP and they are referring me to a physical therapist. Would the PT visit be the same as a visit to a certified SFMA? If so, that would be most convenient. Once again, thank you all for the advice and input.
Greg

 

[Benedictine Monk]

Okay, I heard back from my PCP and they are referring me to a physical therapist. Would the PT visit be the same as a visit to a certified SFMA? If so, that would be most convenient. Once again, thank you all for the advice and input.
Greg

You need to ensure the PT is FMS & SFMA certified.