Monday, June 24, 2013

Exercise of the Week

For those of you who have mastered split squats and lunges and are looking for something more advanced, give this a try...


It's called a rear foot elevated split squat and is a great single leg exercise to give you a new challenge with your strength work. As an added benefit it works as a great self-mobilization on the back hip (think hip-flexor and quad stretching) so can help fight the negative effects we see from sitting so much. Just try to keep a flat (not too arched) low back.

A lot of people ask about keeping a vertical shin vs. letting the knee travel forward. I'm a believer in the knee being allowed to travel forward IF the heel stays down...and this is especially true in more athletic movements.

With strength moves, the higher the load used the more I will look for a vertical shin as the loads tend to be transferred more to the active restraints of the back (we're talking muscles- this is a good thing) as opposed to shearing at the knee. Again, under heavy loads look for a vertical shin. With faster, more athletic movements (even lunges) the knee will often, and should be allowed to, travel forward even beyond the toe.

You can load it with dumbbells or kettlebells in the goblet position, at your side, in one arm or by wearing weight vests.


No comments:

Post a Comment