BUILD AN ASS SHELF: REAR FOOT ELEVATED SPLIT SQUAT

BUILD AN ASS SHELF: REAR FOOT ELEVATED SPLIT SQUATย 

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Crush the LEGS & also train your Torso, Hip, back & shoulders in a fundamental pattern!ย 

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TRY the REAR FOOT ELEVATED SPLIT SQUAT(RFESS) while holding some kettlebells or dumbells to give your whole body a challenge w/ load.

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3 years ago(YES I DID JUST SAY 3 YEARS AGO), this movement became a consistent squat that I train & practiced each week.ย  I started out barely being able to perform 10R/L w/ 10kg(22lb) kettlebells in each hand!ย  Seriously it was so hardโ€ฆ.

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Last week I used double 48kg (96kg or 211.2lb) #kettlebells to finish out my training circuit:ย  15sR/L. It worked out to be 5R/L.ย  I did a total of 6 rounds of this in my circuit.ย  I started w/ double 22kg & worked my way up to double 48kg (96kg or 211.2lb) to finish.

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The RFESS is one of my favorite ways to train legs.ย  This movement tends to be more forgiving on my low back, while I feel it more in my legs, hips & core.

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I tend to train more single leg movements due to the decrease load for same physiological effect.ย  Plus, I am holding the weights in a farmer carry position, 105.6lb in each hand.ย  Holding the weight w/ great posture stimulates the central nervous system more than just resting the weight on my back & relying on bones, tendons, & ligaments to help support the load.

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Seriously, look at the activation happening in my shoulders and arms as I perform the RFESS!

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With the load mentioned above I am finishing w/ grinding out (96kg or 211.2lb) on a single leg!ย  Of course, the back leg is doing a little of the movement as well.ย  But this really dials in a single leg movement.

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Do you work on single leg training in your programming?

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Do you struggle to find the right place to program single leg training?

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Do you struggle with feeling the RFESS in the right places?

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My signature Circuit Shred Program can help!

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My Circuit Shred (link to buy Click–> HERE) programs in the RFESS perfectly so you can begin to train and master the movement!

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Make sure to tune in this week to @empoweru_radio show as I will be discussing how to use circuit training to shred fat and build lean muscle mass!

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#ericgahan #muscle #strengthtraining #rehabilitation #Leadership #Mindset #Nutrition #health #healthcareprofessional #injury #wellness #athletictrainer #empoweruradioshow #podcast #exercise #hormones #testosterone #optimization #squat

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