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One Leg Dumbell Split Squat On Bench In Bent-Over Position...A Unique Lower Body and Posterior Chain Exercise

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I know...maybe I'm a little TOO descriptive in my exercise titles...

The idea behind the original dumbell split squat exercise is single leg training...plus, holding the dumbells in your hands allows you to push until you have to set the dumbells down, instead of worrying about re-racking the weight.

Then you add the bench with your back leg up on it. This further increasese the demands of the exercise - more glute work and much greater balance component.

So the next step up from that is THIS...holding just one dumbell (which messes up your balance even more and puts cross-torsion on your core) you don't keep your body upright throughout the movement but instead lean forward like a Good Morning style of exercise.

This increases lower back and glute involvement significantly, especially because of that single dumbell effect.

It really helps train your body to exert force in awkward positions (perfect for sports training) and helps injury-proof the lower back area because of how you're putting uneven force on the lower back but not in a harmful way. Gives your body a chance to build up some resistance to that kind of torsion.

So here's what it looks like - set the dumbell a few feet in front of the bench and set your back leg on top of the bench (top of your shoe on the bench). Set your front foot beside the dumbell.

Make sure you're grabbing the dumbell with the opposite hand to the leg you're using. You'll need to do that for balance. If you hold it on the same leg, it'll be outside of your base of support and you'll either have to use a lot less weight or you'll probably fall over a lot.

One Leg Dumbell Split Squat On Bench In Bent-Over Position...A Unique Lower Body and Posterior Chain Exercise

Now bend forward and pick it up. Try to keep a tight arch in your lower back and keep your core tight throughout the movement. It looks a lot like a speedskaters position (little known fact, when I was a teenager, I was a nationally-ranker short track speedskater - that's fun stuff!)

One Leg Dumbell Split Squat On Bench In Bent-Over Position...A Unique Lower Body and Posterior Chain Exercise

Now stand up on the one leg, bringing your torso vertical as you stand up. The movement itself looks like you're reaching down to pick something up off the ground on every rep. But, of course, you keep that dumbell in your hand the whole way through.

One Leg Dumbell Split Squat On Bench In Bent-Over Position...A Unique Lower Body and Posterior Chain Exercise

Do your reps on one leg then repeat on the other.

One Leg Dumbell Split Squat On Bench In Bent-Over Position...A Unique Lower Body and Posterior Chain Exercise

One Leg Dumbell Split Squat On Bench In Bent-Over Position...A Unique Lower Body and Posterior Chain Exercise

This is GREAT work for the lower body and entire posterior chain, all the way up through your lower back and core.

 


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