The Dead-Stop Split Squat

The half kneeling position is the foundation for all the split stance exercises to follow.
The half kneeling position is the foundation for all the split stance exercises to follow.

I seem to have this whole “Single leg training guy” thing going on at the moment, which is fine, though entirely unintentional. I like heavy deadlifts and squats as much as the next meathead, and I’ve no qualms with prescribing them for my clients either, provided they aren’t a contraindicated exercise for that individual. Because as we all know, there’s no such thing as a “bad” exercise, just better and worse exercises for the person and the situation at hand, right? RIGHT??

Often, however, single leg exercise variations simply turn out to be a better tool for the job with many people, and in many situations. And if not a better tool, then almost always an excellent accessory tool to follow up some heavy bilateral work with.

Today I bring you yet another variation of a classic single leg exercise to try out: The dead-stop split squat.

Now this one I’m actually claiming credit for. If someone else has come up with it already, I honestly haven’t seen it. I think I’m pretty damn good at giving credit where it’s due, and I readily acknowledge that I’ll steal useful training options from anyone and everyone. If it works, I’m taking it.
Last month I put up a post about the dead-stop single leg RDL.
A colleague I worked with showed me that one last year. It was shortly after that the gears were turning and I was looking for other applications for the same concept. After many failed innovations, one that turned out to work remarkably well was this split squat idea. It’s one of probably less than ten ideas ever which I can claim as uniquely my own.

I feel I’ve put together a fairly comprehensive resource for split stance training in my Lunge Bible article, so I won’t belabor the point on the benefits. But this variation was invented since then, so here it is to add to the single leg training repertoire.

Check out the video and let me know what you think in the comments section below. Or if you like it, just share the shit out of it on social media. That’s always good too.

(Apologies for the annoying background humming noise. I don’t even know what it was).

*One caveat that I didn’t mention, and I feel I shouldn’t need to but will just to state the obvious: Don’t go throwing this one at your relatively new clients. Get them comfortable with regular split squats. Then spend some time getting them reasonably strong there. Then progress to reverse lunges. Continue to progress as per the general outline of The Lunge Bible. Save this one for your experienced clients, or keep it up your sleeve for a year or two until your current clients are at the level where they will actually benefit from it.
This should be obvious, but it likely bears repeating.

Thoughts, questions, hate mail, or anything I missed? Feel free to drop a comment below. And of course, sharing this article will naturally help you jump the queue in your wait for karmic justice to start paying out.  

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