We hear it all the time: train for balance. By now, most of us know this doesn’t necessarily mean standing on a stability ball while perusing a Perform Better catalog. Balance is simply training the basic fundamental directions of the body in a sound and even manner. Neglecting this very important aspect of fitness always leads to some serious pitfalls.

When working with my own clientele, I incorporate a very simple but highly effective training tool called “neutralizing.” A neutralizing exercise (or “neutralizer”) is any developmental movement which re-establishes proper bi-lateral muscular function while effectively counteracting the potentially negative impact (i.e., muscular tightness and/or uneven fatigue) of a previous exercise. Utilizing neutralizers is a great start in combating muscular dysfunction, and the end result includes increased strength, endurance, and muscular range of motion. In short: everyone can benefit from this.

At the facility I work at (ADAPT Training in Beaverton, Oregon), our primary focus is muscular efficiency – the key to increased strength, durability, and flexibility. Combining the mentality of chiropractice with the knowledge base of high-end athletic training, we teach our clientele how to discern “farm strength” from “weight-lifting strength”, with the ultimate goal being an optimal state of dynamic tension – the specific relationship between the muscles of the body in order to maintain joint neutrality (notably the shoulders, hips, knees, and ankles).

Now, form always follows function. What this means in the lifting world is that we need to ensure that the body is mechanically sound before training for performance. This is how we define training – the development of the “tools” of the body, whereas utilizing those “tools” defines performance - the correct manner in which to produce efficient movement.

So what does this mean to you? In the grand scheme of things, everyone’s goal should be to build structural integrity of the muscular and skeletal systems, not just peripheral strength. This goes plenty ignored in favor of pure aesthetics or other weight-training by-products, and I can’t tell you how many athletes, bodybuilders, and casual gym-goers I see on a daily basis complaining of joint pain, muscular tenacity, and the like. Very often there is a basic solution.

So what do you do? For starters (and for simplicity’s sake), I will outline only a handful of the very basic movements we use to neutralize imbalances.

Let’s say the first exercise you’ve selected for your next workout is the dumbbell bench press. Generally, you might perform a set, rest 60 seconds, and repeat. Alternately, we would fill the “gap” your rest interval creates by inserting an appropriate neutralizer movement. It’s as simple as that.

Here are three very basic but very effective neutralizers:

Neutralizer #1: Upper Body Pressing (i.e., Bench Presses, Shoulder Presses, etc.)

The Triceps Bridge is great for extending the hips and chest. Sit on the floor you’re your knees bent and the feet flat. With your hands directly under your shoulders and the fingers pointing toward your feet, squeeze the glutes and lift your hips and back off the floor as high as possible. Hold this position for 30-60 seconds. This can be a very humbling exercise for many lifters – ideally the knees, hips, and shoulders will be in a straight line in the extended position (think “human coffee table”). For most, this just isn’t going to happen!