Jun 14, 2017Splitting Your Squat
Have you noticed your athletes struggling with exercises that require stability? Maybe this has translated to the field, where your football player is easily knocked over by an opponent or your catcher struggles to come out of the crouch position to throw to third. Implementing the Bulgarian Split Squat into your athletes’ weightroom workouts can be the solution to these stability woes.
The Bulgarian split squat engages many different muscle groups. According to an article from Lifting Revolution by Kindal Boyle, the primary targeted muscles are the quadriceps, glutes, soleus, adductor magnus, calves, and hamstrings. Each of these muscles aid your athlete in staying balanced on the field.
The unilateral nature of this exercise builds further on athlete stability. The muscles of one leg are worked on for a set, and then the athlete has to switch to the other side, ensuring that all muscles are engaged equally.
“Because you’re focusing on one leg at a time, you can’t overcompensate,” writes Boyle. “Your left side is going to have to work just as hard as your right. This is perfect for building strength and recovering from an injury.”
In an article for Stack.com, Andy Haley, CSCS, echoes the importance of this unilateral nature in relation to athletics. He states that balanced strength will help athletes with their ability to cut in every direction and maintain control of their bodies on the field of play. Beyond stability, Haley also says that the lower-body strength built by this exercise will help athletes both jump higher and run faster.
Unlike other squats and deadlifts, the split squat does not require a large amount of weight beyond the athletes’ bodyweight. This saves coaches from constantly having to purchase more equipment. It also means that athletes will be free to continue their own exercises, as the danger of overloading is low and they won’t be called upon to be a spotter.
With any exercise, it is important for your athletes to know the correct set up and execution. Boyle suggests starting with 3-5 reps using bodyweight only in order to get a feel for the rhythm of the exercise. Here are some instructions on carrying out the Bulgarian split squat:
- Place a box or bench behind the athlete.
- Reach one foot back and place it on top of the box with the top of your foot down flat.
- Bend your front leg so that your back knee moves towards the ground. Keep your chest high, eyes forward, and shoulders pulled back throughout the movement.
- When the front leg is parallel to the ground, push through your front foot to return to the top of the squat.
- Repeat for desired reps, then switch legs and do the same.
One of the most difficult aspects of this exercise is finding the right position for the front foot. According to Boyle, standing too close to the box can strain the knee, and standing too far away will make it harder for the athlete to maintain balance. She says the best way to remedy this is to stand so when you lower your back knee, your front knee remains over your ankle.
Once your athlete has mastered this movement, they can add weights. Boyle suggests starting with one weight (a kettlebell, dumbbell, or plate) and holding it against your chest during the exercise. Then, the athlete can increase this weight as the exercise becomes too easy. If your athlete does progress through all of the available weights, they can move into holding one in each hand as if they are holding two suitcases.
To see this exercise in action, check out this video from Elliot Hulse’s Strength Camp.
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