Perfecting the #ATGSplitSquat
Starting Position: Choose a stable and open space.
FootPlacement: Assume a lunge stance with most of your weight on the front leg and the back foot actively on its toes.
Knee Alignment: As you descend, ensure your front knee aligns with your second toe, safeguarding the knee joint.
Depth: Strive for a depth where the hamstrings are close to the calves without the back knee touching the ground.
Torso Position: Keep your torso upright to engage the core and promote good posture.
Control: Prioritize muscle engagement over momentum throughout the movement.
Regressions- One common method includes elevating the front leg. As you become more proficient, you can lower the working platform until you're performing a flat-ground bodyweight split squat.
The Significance of Heel Elevation:
Quadricep Activation: A raised heel intensifies forward knee movement, placing greater demands on the quadriceps.
Tibialis Anterior Engagement: The muscle at the shin's front, the tibialis anterior, experiences heightened demand for movement control and ankle stabilization.
Ankle Mobility: Those with restricted ankle dorsiflexion can attain a deeper squat or lunge without compromise.
Upright Torso Maintenance: This posture minimizes lower back strain, which is essential for specific movements like the front squat.
Targeting Vastus Medialis: Heel elevation accentuates the inner quad muscle, which is vital for knee stability.
Joint Health and the ATG Split Squat:
One significant advantage of the ATG split squat is its beneficial impact on joint health, particularly in circulating synovial fluid. This lubricant reduces friction, nourishes joint cartilage, and circulates more effectively when paired with full-motion exercises like the ATG split squat. Regular movement can reduce joint stiffness, augment synovial fluid distribution, and prevent potential injuries.
Sporting Benefits
Mobility & Flexibility: The movement stretches hip flexors, quads, and hamstrings.
Balance & Stability: Essential for unilateral movements in sports like golf.
Strengthening Quadriceps: Vital for powerful sprints and jumps.
Enhanced Proprioception: Critical for sports demanding body awareness.
Power Generation: Translates to explosive starts for sprinters and powerful golf swings.
Kinetic Chain Alignment: Vital for optimal sports performance.
Acceleration & Deceleration: Building strength in the lower body enhances both phases for sprinters.
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