In Part I of The Squat Solution Brendan introduced the squats and their uses for a combat sports athlete. Breaking down the bilateral squats (back, front and Zercher), it gave the basis for any squat programme.

Part II sees an in depth look at the split squat and single leg squat, two very useful tools for overall development and sport specificity.

Split Squats

The split squat is a staple exercise in my programmes and is one of the main single leg movements that can be easily overloaded. It is very important to train single leg movements in combat sports - a goal which needs to be prioritised in S&C programmes.

- Once again the set-up of your bar is identical to the front and back squat, as is your approach to the bar.

- Your bar position is the same as the back squat.

- Once you have the bar on your back take a step forward with your front foot and a step back with your rear foot as in Photo 16.

(Photo 16 - start position for split squat)

- Your stance usually feels longer than you might be comfortable with initially but it is important as this helps to keep your torso upright.

- Descend by pushing your chest out and dropping vertically down (Photo 17). Do not lean forward with this movement as shown in Photo 18. If you are leaning forward then the chances are that your stance is too narrow or you need to drop the weight and get the pattern right.

(Photo 17 - the bottom of the split squat)

(Photo 18 - leaning forward on the split squat)

- Push back up through your front heel. This helps to work your glutes and posterior chain. Again, if the weight drifts forward to your toes you probably need to take a longer stance.

Single Leg Squats

The single leg squat is one of the most humbling exercises for the majority of individuals when they first attempt it.

Like the split squat, the single leg squat builds single leg strength but, unlike the split squat, the single leg squat incorporates more key muscles to a relatively greater extent; including the adductors, glute medius and quadratus lumborum due to its unsupported nature. There is also an important postural consideration which makes the single leg squat an extremely high value exercise.

- Position yourself on the box as shown in Photo 19.

(Photo 19 - the single leg squat)

- I would recommend using a light dumbbell, plate, or band held overhead with both arms to help to maintain a good back position throughout the movement.

- Following the standard squatting cues i.e. chest out, hips back, look forward, slowly descend into the finish position as shown in Photo 20.

(Photo 20 - the bottom of the single leg squat)

- Drive back to the start pushing through your planted heel.

- If you can’t get to the depth required you can use a progression that I use with my athletes which is: Go from toe touching the floor (Photo 21). Then heel touching (Photo 22). Then you should be close to the strength levels required for full range for at least a few repetitions.


(Photo 21 - split squat progression, toe touching the floor)

(Photo 22 - split squat progression, heel touching the floor)

- Slowly increase the volume up to a full depth single leg squat of 4 sets of 8-10 reps each leg with bodyweight.

- Once you have achieved this level of competence start to add weighted vests, heavier plates etc. to overload the movement.

Beginner Squat Programme

Here’s a beginner squat programme that you can incorporate with your athletes. If you have been squatting for some time this may not be the programme for you. However, for those of you new to it or coming back into it, it’s a good basic programme to follow.

Summary:

Although these articles doesn’t cover all types of squats and their variations (that would be thicker than the bible), it does give you four variations that you can go away and work using the programme shown above.

You may have other variations that you use either with yourself or your athletes which is great. The exercise should to be fitted to the individual and not the other way round.

With strength training, technique is key. It’s no good piling weight on the bar and lifting poorly, risking injury at worst and at best not training the right muscles to aid your development.

Always have the end goal in mind, your performance on the mat, in the cage or whatever else you compete in.

But make sure you enjoy the process of getting better too!

On that note…get it done!

Brendan Chaplin on Twitter
www.brendanchaplin.com