I’ve said it before, and I’ll say it again:
When it comes to training, I’m pretty vanilla.
I’m a big believer in using the big lifts (i.e. squats, deads, chins, rows, push-ups, etc.) with brutally efficient and effective technique.
AND In my opinion, split-stance exercises are a must-have in your programming .
In case you haven’t been paying attention, here are a few reasons you’ll want to include some variation in your next training cycle:
- They build unilateral leg strength,
- They improve stability and control through the core, hips, pelvis and feet,
- They can be used as an inhibition tool to shut-off the hip flexors,
- And on and on.
Quite simply, split-stance exercises rock.
But as vanilla as I am, there are times when I like to take a basic exercise and put a subtle tweak or spin on it, to make it even more effective.
Enter the low-cable split-squat….
(And in case that video isn’t clear with regards to the set-up, here’s another version!)
To recap, here’s what you need to know about the low-cable split-squat, and how to do it right.
- Set-up in a 90-90 position, and bring the front foot back slightly so you can feel the whole foot.
- Reach long through the arm, exhale, and tuck the pelvis underneath you using your lower abs.
- Hold this pelvic position, and drop straight down. You should get a nice stretch in the hip flexors.
- Push through the whole foot (and always feel the heel!), to return to the starting position.
I’m a big believer in using the low-cable split-squat early in an athletes’ training cycle, as it helps them learn the movement quickly, and can also reinforce a balanced center of gravity.
Give this exercise a shot the next time you’re in the gym – I think you’ll really like how it feels!
All the best
MR
P.S. – If you want more coaching tips and tricks like this one, then definitely check out my Physical Preparation 101 DVD series. It takes you step-by-step through all the major exercise branches, and shows you how to coach each one for maximum effectiveness.
IFAST University
Want high-level continuing education delivered straight to your inbox every month?
If so, look no further!
With both a standard and elite option, there’s an IFAST University membership that’s right for everyone.
Check it out ASAP!
Learn More