When it Comes to Strength Training Load Placement Matters

Adjustments in where you hold a weighted implement (like a sandbag, kettlebell, dumbbell or barbell) can change the exercise. The stabilizing muscles and core have to work differently to stabilize the load. Your body may sit differently causing the bias of muscles involved to shift. Here are some examples:

Barbell (BB)Squat: when the BB is on your back your trunk angles forward putting the glutes on stretch and as a result gets more involvement from that muscle group. Conversely, placing the BB in the front rack position will cause the trunk to be more upright which will increase the stretch on the quads and increase their involvement.

Kettlebell (KB) Reverse Lunge: placing the KB on the same side as the working / front leg will work the core muscles of the deep longitudinal sling as well as get more involvement of the glute medius for pelvic stabilization. The contralateral loaded position (opposite side to the working leg) will tax the oblique lateral sling core musculature as well as the adductors for pelvic stability.

Understanding how load placement affects your exercises is crucial for maximizing your strength training efforts. By making thoughtful adjustments to where you hold a weighted implement, you can target specific muscle groups more effectively and improve your overall stability and performance. Whether you’re aiming to build muscle in a particular area or address weak points in your athletic abilities, knowing when and how to use these variations can make a significant difference. Incorporate these insights into your training program to achieve a more balanced and comprehensive approach to strength and conditioning or hire a strength coach that can do that for you.