#performance studio

#HOYENLAESCENA 30 de marzo de 1974 The Ramones hace su debut en el Performance Studio, en Manhattan

#HOYENLAESCENA 30 de marzo de 1974 The Ramones hace su debut en el Performance Studio, en Manhattan 30 de marzo de 1974 The Ramones hace su debut en el Performance Studio, en Manhattan ante una audiencia de 30 personas, versionando canciones de otros artistas    

The Split Squat 

I realise that as I am writing this blog post, most of my clients are declaring their out right hatred for the split squat. It as a leg exercise has however been one of my favourites for many years and perhaps one of the main reasons for incorporating the exercise into many of my clients program's!

If we take a closer look at the benefits of the split squat you can my reasoning behind the exercise movement  pattern aside from my favouritism!

The split squat ....

1 : allows minimum loading of the spine

2 : is relatively easy to teach 

3 : helps improve stability in joints  

4 : creates flexibility through full range of movement

5 : is generally a safe exercise therefore reducing the risk of injuries 

6 : improves athletic performance by single leg training- everyone has a weaker side!

7 : it is easy to carry out with minimal equipment needed

8 : the list of progressions is endless- Dumbbells, Kettlebells, Weighted Vest, Bands, Barbell, Medicine ball, Chains, Pumps without looking out the knee etc.

9. Increased deficit can be created by elevating your front foot onto a step or riser. This increases the range of movement by dropping the hip below the knee, increasing  the engagement of your glutes and hamstrings. 

Single leg movements for sport  

There are a variety of single leg movements, all which come with their own benefits. As with the single leg squat, the risk factor in performing this type of movements is greatly reduced. So for example if you have a highly paid athelete that cannot afford to be injured then single leg movements will provide the stimulus to the correct muscle groups without loading the spine .As Mike Boyle a very well recognised strength coach put it, we do not jump around on two feet, so how can we expect to train our athletes simply by performing two legged movements. 

To sum up the single leg squat is an incredibly effective and safe exercise for developing, strength,  power, improving balance, co ordination and flexibility, with a variety of progressions.

Below is a video of myself performing the split squat with a weighted vest, kettlebells and chain.

The Split Squat 

I realise that as I am writing this blog post, most of my clients are declaring their out right hatred for the split squat. It as a leg exercise has however been one of my favourites for many years and perhaps one of the main reasons for incorporating the exercise into many of my clients program's!

If we take a closer look at the benefits of the split squat you can my reasoning behind the exercise movement  pattern aside from my favouritism!

The split squat ....

1 : allows minimum loading of the spine

2 : is relatively easy to teach 

3 : helps improve stability in joints  

4 : creates flexibility through full range of movement

5 : is generally a safe exercise therefore reducing the risk of injuries 

6 : improves athletic performance by single leg training- everyone has a weaker side!

7 : it is easy to carry out with minimal equipment needed

8 : the list of progressions is endless- Dumbbells, Kettlebells, Weighted Vest, Bands, Barbell, Medicine ball, Chains, Pumps without looking out the knee etc.

9. Increased deficit can be created by elevating your front foot onto a step or riser. This increases the range of movement by dropping the hip below the knee, increasing  the engagement of your glutes and hamstrings. 

Single leg movements for sport  

There are a variety of single leg movements, all which come with their own benefits. As with the single leg squat, the risk factor in performing this type of movements is greatly reduced. So for example if you have a highly paid athelete that cannot afford to be injured then single leg movements will provide the stimulus to the correct muscle groups without loading the spine .As Mike Boyle a very well recognised strength coach put it, we do not jump around on two feet, so how can we expect to train our athletes simply by performing two legged movements. 

To sum up the single leg squat is an incredibly effective and safe exercise for developing, strength,  power, improving balance, co ordination and flexibility, with a variety of progressions.

Below is a video of myself performing the split squat with a weighted vest, kettlebells and chain.