What do most hardcore lifters suck at? Single-leg exercises, posterior chain and back work, and virtually anything that gets their hearts pumping. If you're one of them, let's correct that.
Here's a combination exercise that'll get you there while helping you build functional muscle and athleticism.
This is a combination of the split squat, deadlift, and row. And you can do this combo without looking like you're doing a circus act. You can also manage some respectable weight with it.
Try 2-3 sets of 10-15 reps on each leg or just accumulate as many reps as you can for 30-45 seconds per set.
Reaching split squats will help you build muscle, stability, and athleticism. Not to mention, they're pretty darn functional. Even renowned MMA strength coach Jon Chaimberg is a big fan.
Most combination exercises are a load of junk. But these things adequately load each component of the exercise, working everything from your hamstrings to the opposing side of your back and arms. Hitting more muscle means more energy output for your conditioning workouts.
You're using an opposing arm and leg. Chances are, not many of your current workouts involve this kind of exercise. Contralateral movement relies on using an interconnected line of tissues known as the "posterior functional line." This line connects the glutes of one hip to your opposite side lats, creating an "X" shape that crosses your lower back. Developing stabilization between your hip and shoulder is essential.
If you're short on time or prefer full-body workouts, these fit nicely into your exercise rotation. If you want to make them more difficult, just turn them into a rear-foot elevated version.
Go heavy for slow and steady reps, or go lighter and move explosively. You can use this as an assistance exercise for your heavy workouts, a finisher move at the end of a workout, or as part of a conditioning circuit.
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