Topic: Assymetry in the Split Jerk / Chronic Injury Risk?

[Jim Hooper]

Has anyone experienced hip or other injury associated with the long-term performance of the split jerk -- i.e., loading the joints unevenly, repeatedly, over time.

We'd never tell anybody to do, say, lunges "but only for one leg, for years and years."  Or to do dumbbell presses with different loads in each arm. You get the point.

If assymetrical development and strength imbalance increases risk of injury as widely theorized, it seems to me a wonder that nearly all weightlifters who split jerk, which is most of them, do not have problems.

[Mike Wittmer]

Jim, I have never heard of this, but you raise a good question.  I have not seen any evidence of spinal or muscular asymmetry related to the jerk.  Perhaps this is because the split under is quite different from a lunge?

[Shaun Le Conte]

I definitely have tightness in my left hip and lower back, and I split with the left leg front. Might be weightlifting related, might not be. I've never split very wide though and the loads have been modest.

[Justin Ott]

Do Baseball players switch hit every other time to avoid overusing one side?

Do hockey players switch which side they take slap shots from to avoid overusing one side?

Do Soccer players kick with the left foot as much as their right to be symetrical?

[Mike Wittmer]

Do Baseball players switch hit every other time to avoid overusing one side?

Do hockey players switch which side they take slap shots from to avoid overusing one side?

Do Soccer players kick with the left foot as much as their right to be symetrical?

I have seen all of the above in the office and they do have problems relative to the unilateral nature of what they do.  The difference being that their movements involve repetitive twisting, or torque, to the lumbar spine.  Also, they do hundreds of reps, batting practice, etc. almost on a daily basis where a lifter may only do 10-20 jerks in a workout and that may be two or three times a week.

[Paul LaDuke]

As an athletic trainer for over 15 years now, I have seen countless injuries due to the unilateral nature of a sport.  As Mike pointed out, most of these injuries from the repetitive rotation of the motions (golf swing, throwing, serving a tennis ball or volleyball, hitting a field hockey ball, etc.).  Often part of the rehab process is to try to even out the imbalance by practicing the same motion for the opposite side.  Now, the athlete will never be good at performing the activity from the other side, but attempting to do it often closes the gap in the imbalance.  I don't look for muscle strength balance, but more movement balance.  If all you were to do was to hit a golf ball right handed for 300 swings a day, your body will lock you into that movement.  The body is designed to move through a lot of ranges of motions.  Keep it from performing all those ranges of motion over time causes pain and decreased ROM and eventually injury. So locking your body into 1 repetitive movement pattern will eventually lead to injury.  This is why so many pro golfers have major back issues.  They can combat the effects by training in opposite movements and seeking flexibility and balance in their off-course training.

I think the nature of weightlifting is very balanced.  Snatches require great flexibility in many planes of movement, keeping the body pretty balanced.  Squats, front squats, overhead squats, pulls, remedial shoulder and core work do the same.  I do think the jerk is the only exercise that may cause and imbalance, but the jerk may comprise only 10-15% of a training regiment at most.  If the jerk is causing some concern, have the athlete become somewhat proficient at jerking with the opposite leg forward as part of the warm up sets @ 50-60%.  Personally, I do feel that I am much more stable when I lunge onto my L foot when I do my clock lunge series.  I jerk with my L foot forward.  But that is the only time that I notice any imbalance.

Great topic!