Split Squats are a great way to open your hips, activate your glutes, and focus on your balance.The split squat can become a great hip flexor stretch, which will give you better access to your glutes. It also helps with ankle mobility so you can maintain your posture better, and if you can keep your spine vertical then you are also producing good trunk stability. Without trunk stability you cannot use your arms and legs at full strength and power. A split squat will also expose left and right asymmetries in how your body moves. Holding a bell in each hand is a great progression. With one bell there are rotational forces to stabilize. With two bells there are rotational forces but also more load, so the opportunity to grow more strength. You are going to notice that those two bells want to swing around as you go through the movement. Try to keep them stable. Use your abs. Get tight. Stay tall.
The Titleist Performance institute uses the Split Squat as a strength test. Can you perform 8 reps on each side with the equivalent of half of your bodyweight in your hands (total weight)? Tour Pros can;)
Split Squat Double Kettlebell Suitcase grip 2-4 sets of 10 each side
*Start standing with your feet together, holding a kettlebell in each hand.
*Step backward 18” -24” with your right foot, this is known as split stance. You will start and finish each rep in this split stance position.
*Maintain a vertical spine so you are not folding in half from the waist.
*Keep your pelvis level so you are not arching or tucking your lower back/pelvis.
*Remember to keep your knees, toes, and hips lined up straight ahead. Think of being on railroad tracks.
*Squeeze your glute on the back leg, you might even get a stretch in your front of that thigh and hip as you lower yourself to the ground.
*Drop your right knee down to the ground while maintaining an upright torso.
*Press through both feet and return to standing in a split stance with both knees straight.
*Repeat for the prescribed sets and reps.
