Posted on July 16, 2017 by Jenny Cromack
Recently I have been loving listening to my podcasts. I am a massive badger when it comes strength and conditioning (S&C) and personal training books, podcasts, blogs or anytime of information source. Out of all the podcasts I have listened to recently one has most certainly stuck in the memory. The theme of the podcast was debating whether it is more beneficial to Back Squat or whether the Split Squat is more effective.
Mike Boyle is a name a lot of you won’t have heard or before, but in strength and conditioning circles he has worldwide respect among his peers. Although, one of his philosophies that splits (no pun intended) opinion, is his reluctance to use a bi-lateral (double leg)squat and the barbell back squat. If I am completely honest, I am leaning towards his thinking, and here is why:
– Expect rowing, nearly expect sport or activity requires single leg strength and movement. So why train use a bi-lateral (double leg) exercise.
– Barbell back squats, especially heavy loads, put excessive pressure on the spine. Some trainers and coaches refuse to acknowledge his, but if someone is squatting is excess of double their body mass this is certainly going to be putting stress on the spine.
– Split squatting doubles the intensity. If I back squat 100kg and split 100kg which one is going to be harder? The split squat obviously as it only using one leg. The supporting leg in this instance, is just that, supporting. It shouldn’t be helping to lift the weight.
– The variation makes more sense and progress in a more logical way.
Back squat progressions: Goblet squat, front squat, back squat to box, back squat.
Split squat progressions: Goblet split squat, 2DB split squat, rear foot elevated goblet split squat, 2 DB split squat and then barbell split squat.
– Easier to add overhead load. For sports such as cricket that require strength overhead a split squat is a much more manage movement pattern. Overhead squatting is something only a handful of us have the mobility for.
Now I am not saying do not squat at all. I personally think goblet squats and front squats still have their place. For a back squat, I would say unless you have been told your form is spot-on, then limit the load and frequency you are back squatting. A lot of people will disagree with this, and that is fine I would encourage it in fact. I love discussing geeky topics such as this. If you do want a chat, drop me a line [email protected].