Split Squat, Tempo

Struck Demonstrates Split Squat with a :3 eccentric pause. Unilateral training is a must for all of clients, especially our athletes (which is nearly everyone because we all have athletic abilities weather we use it or not).
How to: Address the bar and step out of the rack position. Position your feet in a split stance (front to back) in attempt to maintain steady angles of the pelvis with the front to back foot placed in line with the hip width (think of stationary lunge).
Lower down (think of straight down like an elevator) until the back knee kisses the floor, pause for the count, ascend under control with explosive intentions while driving through the heel on the front foot. Provide a brief lock-out at the top to squeeze the hips and stabilize, repeat for reps. Usually done in a rep sequence such as 4x3, 6x3, etc.
In attempt to harness greater neurological training response, we typically keep reps low and if training volume is requested, get it with sets rather than reps.

Category:

Education

Tags:

• Split squat
• how to split squat
• safe split squat
• strength
• high school strength
• weightlifting
• hollister struck
• strengthbystruck
• athletic development