BUILD AN ASS SHELF: REAR FOOT ELEVATED SPLIT SQUAT 

_

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

_

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

_

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

_

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

_

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

_

I tend to train more single leg movements due to the decrease load for same physiological effect.  Plus, I am holding the weights in a farmer carry position, 105.6lb in each hand.  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.

_

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

_

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

_

Do you work on single leg training in your programming?

_

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

_

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

_

My signature Circuit Shred Program can help!

_

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

_

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!

_

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