Strength coach Sebastian Oreb described structural balance as well-rounded muscle and strength. Weak points or imbalances affect strength, performance, longevity, and aesthetics. (1)(2)
Oreb’s mentor, the late Charles Poliquin, taught that the bench press serves as a benchmark by which all upper-body lifts are measured. While neither Oreb nor his athletes have ever hit Poliquin’s ideal strength ratios, Oreb uses them as a guide. Oreb’s strategy for building symmetrical development is more straightforward.
I place equal emphasis on my pushing and pulling muscles; of volume and effort.
—Sebastian Oreb
Structural Balance Tips
- Don’t neglect training variety
- Complex lifts = low reps | simple lifts = higher reps
- Add shoulder accessory + rotator cuff work
- Balance matters most in the off-season, not peak training
8 Training Categories for Balance
- Upper body: horizontal push, horizontal pull, vertical push, vertical pull
Lower body: knee-dominant squat, hip-dominant squat, knee flexion (hamstring curl), hip extension (Romanian deadlifts, good mornings)
Reps & Workout Programming
Oreb emphasized a 1:1 push–pull ratio to serve as a framework, not as an absolute.
Complex lifts, such as squats, deadlifts, and bench press, are better suited for lower reps (1–6 reps), while higher reps (6+ reps) work best for pulldowns, leg extensions, and other less complex movements.
Oreb used his push-pull workout as an example, utilizing these exercises to target structural balance. He prefers agonist–antagonist muscle supersets. If Oreb does two sets of five reps on the bench press, he’ll perform three sets of 12 reps on lat pulldowns for roughly similar volume and intensity.
Accessory Work and Shoulder Health
Oreb stressed accessory work to address weak points neglected during competition-style lifts. For example, he paired seated dumbbell presses with banded pull-ups after wide-grip bench pressing. He finishes sessions with rotator cuff and scapular stability work, such as rear delt raises.
We strengthen our big pushing muscles…to create balance. It’s good to strengthen external rotators.”
—Sebastian Oreb
Balance vs. High Performance
When athletes are peaking for competition, specificity and fatigue management should be prioritized over variety. “The closer you get to high performance, the more unbalanced you’re going to be,” Oreb confirmed. Thus, balance is most important in the off-season, with more volume and variation.
More Training Content
- How to Build Muscle and Strength With Calisthenics Training
- Unique Single Dumbbell Workouts to Build Your Strength and Work Capacity
- 3 Reasons Why Upright Rows Are Bad
References
- Fleck SJ, Falkel JE. Value of resistance training for the reduction of sports injuries. Sports Med. 1986 Jan-Feb;3(1):61-8. doi: 10.2165/00007256-198603010-00006. PMID: 3633121.
- Neme JR. Balancing Act: Muscle Imbalance Effects on Musculoskeletal Injuries. Mo Med. 2022 May-Jun;119(3):225-228. PMID: 36035582; PMCID: PMC9324710.
Featured image: @australianstrengthcoach on Instagram
