Split Squats Workshop:
A NEW SERIES FOR THE PERFORMANCE VAULT
IntroducingTHE SPLIT SQUAT WORKSHOP
A frequently asked question I get is “why do we load the dumbbells in different positions when performing split squats?”
“Why do we programme split squats?”
“What do split squats do?”
In this series we will cover:
The key benefits of Split Squats compared to lunges
Why unilateral exercises like this have a place in your plan
Two quick hacks to help you set up better for split squats
The different loading positions of weight and how this targets different muscle groups
How to manage balance with your split squats of balance and coordination is an issue
Episode 1: The Set up:
Set your back foot on a bench, shoe laces pointing down and keep your foot fixed, you don’t want it to be moving
Keep torso and shins aligned; lean forward for more glute focus and stay more upright for quads - but if leaning forward don’t lean forward too much where your shoulders rounds and chest drops
Come down nice and slow and controlled
Then drive up nice and powerful and explosive
Keep chest high, shoulders back, neutral spine
Keep the knees soft at the top to maintain constant tension on glutes, quads etc
Episode 2 - Maintaining your Balance
Maintaining balance can often be a limiting factor for Split Squats that people struggle with, but it doesn’t have to be. In this video we go through some ways to you can help stabilise yourself and keep fixed and tight throughout your Split Squat!
A sidenote I’d like to add - if you’re struggling with balance, don’t add weights, this is just going to make it harder to maintain uprightness, so just start with bodyweight. Trust me, if you perform with the right tempo and control, bodyweight spilt squats are more than enough to begin with. Master the basics first.
Episode 3 - Where to Load/ Position the Dumbbells? Why Does it Matter? What Muscles does each different Loading Position Work? Explained!
In your Training Plans, you might often wonder why we programme different variations of Split Squats! Normal Split Squats might be hard enough, let alone adding in ipsalateral or contralateral variations!
However, different loading position work different Muscles groups, so if you have a particular area / or a weak point you want to work on, it’s important to know the different variations and how they will benefit you in different ways.
For example, if you want to apply a heavier load, but you struggle with grip strength, a Barbell Split Squat might be a good option for you.
If you want to work the anterior more (quads, delts, core) but you struggle keeping balanced holding dumbbells in a front rack position, a goblet Split Squat might be ideal for you.
Want to get the most bang for your buck and work all muscle groups equally simultaneously? Contralateral or suitcase style might be best? Want an overload on one side? Ipsalateral is ideal!
Have a look through this workshop to help you understand the wonderful world of Split Squats!!