goergen1
10-12-2007, 01:34 PM
1 Leg Squats
by Bert Sorin
All speed and strength athletes should know by now that squats are simply unbeatable for quickly increasing size, strength and mental toughness. I cannot think of another lift that is as universally accepted as a proven strength builder for the legs, hips and back. The great part about squats is that there are countless variations of the movement, each one keying in on different aspects of leg training, and opening the door for sports specificity.
As you may know, I am an elite level hammer thrower, and leg power is paramount to success. Even more specifically leg power and balance in the "single support phase" of the throw. "Single suppot phase" or SSP is the term used by many athletes and coaches when only one leg is contacting the ground during an exercise or sports skill. Most sports have a SSP, so it is important to become proficient when in such a position.
Enter the 1 Leg Squat.
The 1 Leg Squat is just how it sounds, the bar is placed on the back, just as in a standard squat position, with a specialized padded "box" behind the athlete (approx. 16"-24" high). The box needs to be 28"-36" behind the athletes feet when in the ready position.
The athlete balances on the left leg and slowly hooks their right foot over the box. When they are comfortable, they begin the squat. This exercise is somewhat "train by feel", for each athlete will have a slightly different anatomical build, flexibility level, balance and coordination.
I generally try to go until my knee is at 90 degrees, maybe a little further. I would not, however, suggest going below parallel, for I think it puts too much strain on the knee and is not really applicable to many sports to be in that position (and certainly not hammer throw in my case).
After you have done 3-8 reps, switch to the other leg and repeat. That is one set. I would usually do 3-5 sets of this. Some variations of this exercise may include:
Less Difficult: This exercise on a Smith Machine, Hurricane, Safety squat bar and handles, or dumbbells.
More Difficult: Continuing the movement into a calf raise or jump squat.
I have found that I had a pretty sizable imbalance between my right and left leg. I never noticed it with back or front squats, but it is very evident with the 1 Leg variation. I have already seen vast improvements in my right leg strength and total body balance.
So...if you find that regular back squats are becoming too commonplace or stale for your hungry mind and body, give the 1-Leggers a shot.
by Bert Sorin
All speed and strength athletes should know by now that squats are simply unbeatable for quickly increasing size, strength and mental toughness. I cannot think of another lift that is as universally accepted as a proven strength builder for the legs, hips and back. The great part about squats is that there are countless variations of the movement, each one keying in on different aspects of leg training, and opening the door for sports specificity.
As you may know, I am an elite level hammer thrower, and leg power is paramount to success. Even more specifically leg power and balance in the "single support phase" of the throw. "Single suppot phase" or SSP is the term used by many athletes and coaches when only one leg is contacting the ground during an exercise or sports skill. Most sports have a SSP, so it is important to become proficient when in such a position.
Enter the 1 Leg Squat.
The 1 Leg Squat is just how it sounds, the bar is placed on the back, just as in a standard squat position, with a specialized padded "box" behind the athlete (approx. 16"-24" high). The box needs to be 28"-36" behind the athletes feet when in the ready position.
The athlete balances on the left leg and slowly hooks their right foot over the box. When they are comfortable, they begin the squat. This exercise is somewhat "train by feel", for each athlete will have a slightly different anatomical build, flexibility level, balance and coordination.
I generally try to go until my knee is at 90 degrees, maybe a little further. I would not, however, suggest going below parallel, for I think it puts too much strain on the knee and is not really applicable to many sports to be in that position (and certainly not hammer throw in my case).
After you have done 3-8 reps, switch to the other leg and repeat. That is one set. I would usually do 3-5 sets of this. Some variations of this exercise may include:
Less Difficult: This exercise on a Smith Machine, Hurricane, Safety squat bar and handles, or dumbbells.
More Difficult: Continuing the movement into a calf raise or jump squat.
I have found that I had a pretty sizable imbalance between my right and left leg. I never noticed it with back or front squats, but it is very evident with the 1 Leg variation. I have already seen vast improvements in my right leg strength and total body balance.
So...if you find that regular back squats are becoming too commonplace or stale for your hungry mind and body, give the 1-Leggers a shot.