{"id":1787,"date":"2013-09-23T18:12:21","date_gmt":"2013-09-24T01:12:21","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=1787"},"modified":"2013-09-23T18:12:21","modified_gmt":"2013-09-24T01:12:21","slug":"atlas-split-squats","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=1787","title":{"rendered":"Atlas Split Squats"},"content":{"rendered":"<p>I like to include exercises on this blog that are useful for rehab and fitness professionals as well as fitness enthusiasts who visit. This is a cool exercise that a colleague taught me. \u00a0I also recently shared this as part of my &#8216;Functionally Fit&#8217; column for PFP Magazine. \u00a0It works great when doing partner workouts or if coaching a client. \u00a0We used it during our off season training for the Carolina Hurricanes and it is much harder than it looks on the surface.<\/p>\n<p>Training clients to maintain core stiffness in athletic functional positions will improve performance and reduce injury risks for the spine and lower extremities. This exercise is an effective way to address postural stability, increase core strength and enhance kinetic chain proprioception<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1788\" title=\"atlas-split-squats\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/09\/atlas-split-squats-225x300.jpg\" alt=\"atlas-split-squats\" width=\"225\" height=\"300\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/09\/atlas-split-squats-225x300.jpg 225w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/09\/atlas-split-squats-768x1024.jpg 768w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/09\/atlas-split-squats.jpg 1224w\" sizes=\"auto, (max-width: 225px) 100vw, 225px\" \/><strong><\/strong><\/p>\n<p><strong>Execution<\/strong><\/p>\n<p>Begin in a split squat position holding a stability ball overhead. The client maintains an isometric split squat while the coach\/trainer provides directional perturbations in an attempt to disrupt balance and stability.<\/p>\n<p>You may opt for several quick rhythmic perturbations or elect to use more sustained pushes (1-2 seconds in each direction) to challenge the client. Allow the client to reset to the desired position if he\/she does lose balance in order to facilitate optimal motor patterning. Perform 30 seconds with the left leg forward, rest 30 seconds and then repeat with the right leg forward. Complete two sets on each side.<\/p>\n<p>Be sure to observe asymmetries or deviations specific to either side as this will allow for better cuing and reveal energy leaks. Marking the desired distance between the front heel and rear foot toes with tape will ensure consistency for each trial side-to-side.<\/p>\n<div>\n<div><strong>Application<\/strong><\/div>\n<div><strong><br \/>\n<\/strong><\/div>\n<div>This exercise is very effective in training kinetic chain stability and proprioception. Holding the ball overhead allows the trainer to challenge clients to resist movement in the sagittal, frontal and transverse planes through upper body driven loads and feedback. Additionally, the client must focus on maintaining an upright posture while the lower body musculature remains engaged.<\/div>\n<div><\/div>\n<div><\/div>\n<div><strong><\/p>\n<div>Regression<\/div>\n<div><\/div>\n<p><\/strong><\/div>\n<div>For those with difficulty holding the ball overhead, consider holding the ball at shoulder height at first. Keep in mind the perturbations should be graded and not designed to push the client over or completely off balance.<\/div>\n<\/div>\n<div>One additional note to consider: you may opt to instruct the client to remain rigid throughout the drill or allow them to be relaxed and then respond with reactive rigidity when the perturbation comes. \u00a0Experiment with your clients and programs and see what you think!<\/div>\n","protected":false},"excerpt":{"rendered":"<p>I like to include exercises on this blog that are useful for rehab and fitness professionals as well as fitness enthusiasts who visit. This is a cool exercise that a colleague taught me. \u00a0I also recently shared this as part of my &#8216;Functionally Fit&#8217; column for PFP Magazine. \u00a0It works great when doing partner workouts [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65,67,3,5,26],"tags":[134,100,68,316,315,314,13],"class_list":["post-1787","post","type-post","status-publish","format-standard","hentry","category-balance","category-core","category-fitness","category-sports-performance","category-training","tag-core-exercise","tag-core-stability","tag-core-training","tag-kinetic","tag-partner-training","tag-split-squat","tag-stability-ball-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Atlas Split Squats - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=1787\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Atlas Split Squats - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"I like to include exercises on this blog that are useful for rehab and fitness professionals as well as fitness enthusiasts who visit. 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