Charles Poliquin, a renowned strength coach, developed the concept of structural balance in the 1980s. Structural balance suggests that strength athletes can achieve optimal performance and minimize injury risk by maintaining specific strength ratios between different muscle groups and exercises. This article will explore Poliquin’s structural balance theory and its potential benefits for bench pressers.
Table of Contents
What is Structural Balance?
Structural balance is a training approach developed by Charles Poliquin that emphasizes the importance of balanced strength between different muscle groups. It suggests that athletes will make faster progress and reduce their risk of injury when all the muscles in their body are in balance with each other. This involves considering several factors:
- Agonist/Antagonist Balance: The agonist muscles (those that produce a movement) should be in balance with the antagonist muscles (those that oppose the movement). For example, the biceps (agonist for elbow flexion) should have proportional strength to the triceps (antagonist for elbow flexion).
- Stabilizer/Prime Mover Balance: Smaller stabilizing muscles, which support joints and help maintain proper movement patterns, must be in balance with the larger prime mover muscles, which are responsible for generating force.
- Left/Right Symmetry: The left and right sides of the body should have symmetrical strength development.
- Unconventional Strength: Athletes should focus on developing strength in less conventional directions of force expression. This means incorporating exercises that challenge the body in different planes of motion and movement patterns.
How Can Structural Balance Help Strength Athletes?
Structural balance offers several benefits for strength athletes, including:
- Injury Prevention: Muscle imbalances can lead to compensations during movement, placing undue stress on certain joints and increasing the risk of injury. Structural balance training can help correct these imbalances and promote safer, more efficient movement patterns. For example, strong external rotators in the shoulder are crucial for stabilizing the shoulder joint during the bench press, helping to prevent injuries. It’s important to address these imbalances proactively, even before they cause noticeable pain or discomfort.
- Enhanced Movement Efficiency: When muscle groups are balanced, the body can move more efficiently, reducing wasted energy and improving overall performance. This can lead to better technique, greater force production, and reduced fatigue.
- Improved Performance: Balanced muscle development allows for better coordination and force transfer between different muscle groups. This can translate to increased performance in compound exercises like the squat, bench press, and deadlift for powerlifters, as well as improved performance in various strongman events.
- Identifying Weaknesses: Structural balance assessments can help pinpoint specific weaknesses that may be limiting an athlete’s progress. This allows for targeted training interventions to address those weaknesses and improve overall strength.
- Breaking Plateaus: If an athlete has reached a plateau in their training, structural balance can help them break through by addressing underlying muscle imbalances that may be hindering their progress.
Structural Balance for Bench Pressing
Bench pressers can significantly benefit from structural balance by focusing on:
- Shoulder Stability: Strong external rotators of the shoulder are crucial for stabilizing the shoulder joint during the bench press. Exercises like dumbbell external rotations can help strengthen these muscles and reduce the risk of injury.
- Upper Back Strength: A strong upper back is essential for supporting the weight being pressed and maintaining proper form. Exercises like chin-ups and rows can help strengthen the upper back muscles.
- Anterior/Posterior Chain Balance: Bench pressers often focus heavily on the anterior chain (chest, shoulders, triceps). Structural balance emphasizes the importance of balancing this with posterior chain work (back, rear deltoids) to prevent muscle imbalances and improve performance.
Assessing Structural Balance for Bench Press
Charles Poliquin developed specific assessments to evaluate structural balance in athletes. These assessments involve comparing an athlete’s strength in different exercises to identify imbalances. For example, the close-grip bench press is frequently used as a reference lift for the upper body, and strength ratios are established for other exercises like incline press, dips, and chin-ups.
Here’s an example of upper body strength ratios relative to a 1RM close-grip bench press:
| Exercise | Ratio to Close-Grip Bench Press |
|---|---|
| Incline Bench Press | 91% |
| Parallel Bar Dip | 117% |
| 1-Arm Dumbbell Press (6RM) | 30% (per arm) |
| Lying Triceps Extension | 40% |
| Supinated Chin-Ups | 87% |
| Scott Barbell Curls | 46% |
| Standing Reverse Curls | 40% |
| Flat Powell Raise (8RM) | 10.6% |
| Bent-over Dumbbell Trap-3 Raise (8RM) | 10.6% |
| Seated Dumbbell External Rotation (8RM) | 9.8% |
Similar ratios exist for lower body exercises, with the back squat typically used as the reference lift.
It’s important to note that these ratios should be viewed as guidelines rather than strict rules. Individual factors such as limb length, training history, and specific goals can influence these ratios.
Testimonials and Anecdotes
A notable case study highlighting the effectiveness of structural balance involves NHL player Jim McKenzie. Poliquin observed that McKenzie had significantly weak external rotators of the shoulder. By incorporating exercises to strengthen these muscles, McKenzie was able to improve his bench press performance. He increased his close grip bench press from 280 lbs to 331 lbs in 12 weeks.
While research on structural balance is relatively limited, there are anecdotal accounts from athletes who have benefited from this approach. For example, some athletes have reported reduced pain and improved performance in their sport after incorporating structural balance principles into their training. Others have found that addressing specific muscle imbalances has helped them overcome plateaus and achieve new personal records in their lifts.
Benefits and Drawbacks of Structural Balance Training
Benefits:
- Reduced risk of injury
- Improved athletic performance
- Enhanced movement efficiency
- Increased strength and power output
- Identification of specific weaknesses
- Improved overall health and longevity
Drawbacks:
- Can be time-consuming to assess and address all imbalances
- May require specialized equipment or expertise
- Individual needs and goals may require modifications to the general strength ratios
Conclusion
Charles Poliquin’s structural balance is a valuable concept for strength athletes aiming to improve performance and reduce injury risk. By understanding and applying the principles of structural balance, bench pressers can optimize their strength and reach their full athletic potential. While structural balance has its limitations and requires careful consideration of individual needs, it provides a valuable framework for developing a balanced and effective training program.
To maximize the benefits of structural balance, athletes should consider assessing their strength ratios and incorporating exercises that address any identified weaknesses. Seeking guidance from a qualified strength coach can provide personalized recommendations and ensure proper implementation of structural balance principles.
