The Most Important Movement for Athletes That You're Not Doing!
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- Опубліковано 15 бер 2020
- Cal Dietz ( / cal.dietz ) is the strength and conditioning coach for the University of Minnesota, and has coined "triphasic" training. Recently he entered Super Training Gym to discuss his "one movement" to trump all movements when it comes to sport athletes: The safety bar split squat. It's stated several times in the video but it's important to note - this movement is targeted towards sport athletes, and while it might be a great addition to your training, it does not mean that standard back squats are "bad" or "wrong". As Cal states, it's all about training for whatever activity you will be performing in.
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Love this. I do split leg presses, and also do them at weird angles too, to cover a variety of capabilities/muscles/neurological connections that wouldn't otherwise be activated.
thats genius
More videos like this please, Mark! Athlete training is the most interesting content!
Once again you have given me a lot to think about, and try. Many thanks
Fantastic Mark! I can say without exaggeration that use of your Slingshot over the last several years on my cranky arthritic hips enabled me to start running again.
This exercise is brilliant. I had been doing SSB step-ups Hatfield-style and will add this one as well. I really like the angles
This is so weird, literally just a couple days ago I made the choice to switch my training. From bodybuilding style, to just a more usable athletic style training. And now my old buddy Mark Bell come out with this video 🙏 perfect timing bro! Much love from Canada! 🇨🇦
Damn. Didn't know Cal Dietz was in this vid. Now I'ma watchin! 👀👀👀
One of the best channels anywhere ever imho. HOWEVER, at 7:10 we see a lower back bias causing an undulating movement on the concentric. Ouch! Dietz ought to have spotted this. It really defeats the object which he is explaining later on in the video. The idea is to move straight up from that lunging position, and not to use the lower back and curve into a question mark.
Yup spotted that right away
I'm definitely going to start doing these.
This is a phenomenal idea!!
I like this using body weight for junior rugby players who aren't adapted to strength training. This is a classic contact position good for muscle memory for this position as well as muscle adaptation
That comb over is seriously intense!!!
can anyone tell me the title of the video where mark bell gets up from the bench and shouts "can you do that mike o'tren?"
Signle leg SSBs - especially with an elevated front foot - have solved so much knee pain in tha past year it's nuts. This and lunges have basically saved my knees... close to 50, this is great.
Can you elaborate the setup, I can't quite visualise the single leg setup.
It's interesting what he's saying at 6 minutes. It's not so much the exercise itself, it's that you can load it in the eccentric portion with supramaximal loads to get crazy stimulus for the athlete.
How long of a stride would be recommended? Normal stride length?
Fascinating
Hockey players drive through their heels and then end the stride snapping off the ball off their foot/front of the skate. Would you change anything training them as far as the heel raise concept?
do you still do split squats with your heel on the ground?
Meh. So if this is the most “sport specific” split squat variation, then that implies that it stays in the exercise rotation, at least during the in-season correct? What happens when you need to add variation in order to keep your athletes adapting - do you forgo “sport specificity” in favor of a novel (and likely powerful) stimulus? What about ground contact times in sport versus in the weight room? I understand the basic concept - a stiffer Achilles tendon is good for athletes. But couldn’t they achieve that in the training for their sport and reserve the strength training for the weight room? We’re just trying to build general qualities with the intention of those being transmuted into more specific qualities during sport practice.
I need my gym to get that bar, and the rest of kabukis.
Same lol, might not be the worst compromise but I'm going to try them out on the Smith machine.
what setting is the transformer bar on?
sixthreenine optimus prime
This guy seems pretty legit so this isn’t necessarily targeted at him too much, but... ever notice how when these functional guys are explaining their super movement to powerlifters they say ‘being super specific is not the most important thing in the world’ but selling the same movement to athletes it’s all about ‘this is the most specific movement possible, which means its good’. Just seems kinda dodgy marketing it as opposite things depending on the audience. Again, this particular guy seems pretty reasonable though
It’s all contextual. Generally when you look at any athletes off season and the way it progresses, for the sake of long-term success there’s a continuum that’s consistently followed which starts from general and leads to specific styles of training (both in terms of adaptation as well as exercise). S&C’s definitely come off as contradicting at times but that’s only because there’s so much information that is both right and wrong depending on the situation
Is there a dumbell version? Thanks.
Just hold the barbells and the same movement
Are your heels meant to float on lunges or just on the safety split squat
depends on the lunge you do. will definitely make you faster when you do lunges with floated heels. start out with something to help you balance
do a variety of lunges, the atg ones usually boost balance and tendon/joint strength
If we don't have a safety bar,can we do this with smith machine??
Yeah just have to be more careful with the load since it’s not hand-supported.
Does anyone know what that shoulder device is called to do these squats? 🙏🏽
Safety squat bar
Whats up with dudes toes?? 7:15 all crazy
Freaky toes man they point up... wtf
its just the socks they slide
Its just the socks.
Id be more worried about him form, he will blow his back out coming up like that.
cool video
Explosive and muscular soccer players like Adama Traore perform very similar exercises all on special cable systems.
I’m a fan of CD and his work…..but the squat-argument seems silly, because free weighted exercises are in relation to gravity.
What about rear foot elevated split squat with safety?
Cal has said RFE SS with high loads caused hip issues among his athletes
@@samvega290 Reason?I know also a lot of cases where athletes caused patellar tendonitis with split squat.Reason is in heavy loads where they push with rear leg.So if you look in that way, every exercise is dangerous.
For example Paul Fabritz claims rfe shs(half squat) is his favourite specific exercise during peaking phase for his nba players, where he puts really heavy loads to activate cns and strengthen specific joint angles.
@@lukaparezanovic379 Cal just said that after having his athletes do heavy RFE SS, the team’s chiro informed him of widespread issues with hip alignment. Cal suggested the intense loads were too heavy to handle without modest stabilization from the back foot. I’m not well educated on knee health, or really anything, but I’d point out that the exercise Cal and Mark are demoing is pretty dissimilar from a traditional split squat, and apparently, based on many years of use, Cal hasn’t experienced significant rates of injury. Maybe something else in his protocol is protective of the knees - who knows
@@lukaparezanovic379 WRT Paul, his training philosophy is very different than Cal’s. I think each tries to actualize different types of athletes - Paul is openly skeptical of excessive hypertrophic for bball, whereas Cal has admitted his partiality to power athletes. As a result, even heavy loading for Paul is not as extreme as the type Cal uses. Furthermore, for peaking Paul uses the RFE split quarter squat on a smith machine, which may have a substantially different stress profile than Cal’s safety bar SS
If you like getting scared of them so little, then how did you get there perfectly to begin with. 😅😅😊
Posted 19 seconds ago. Damn, that's the earliest I have ever been, lol
Congrats. Do you want a medal?
@@derekdeadlifts2986 Boy, that would be great, Do you have one??
@@the_ap_1561 😂😂
For everyone who wonders who it's posible to use so much weight with this on one leg. ouble hand support is the answer
1:43 Explaining the lift 9:54
Sled drags are way superior
If you can squat 400 pounds or more like this if you cant comment how long you have been training. If you like front squats more lmk. I love doing front squats more tbh. But i do them both. Rotate them in and out
This is off topic but what ever happened to silent Mike ?
I think pushing sleds is probably safer!!!
Kneesovertoezzzzzzbaby
Its similar to ATG split squat as well.
This is the heavy eccentric version of those exercise. The sled is concentric heavy. ATG split squat is like equal but cant load heavy because hard to stabilize and balance in comparison.
Why not high bar elevated heal squat? That's my shit and I feel like it transfers to sports like football very well.
the _roadwarrior it’s just safer using that safety bar that’s all. If you don’t have that bar then what you said will work fine but it’s more likely to slip using supramax loading
you mean normal squat with heels off the ground?
So perfect for those who can't break parallel in a regular squat lol jk
can u find something more specific to sport than playing that sport?
like Chad Wesley said u dont move on the field with barbell , thats 100% true
There's nothing more specific than playing. This is to help challenge posture in position in an athletic position.
@@loadz03 of course it could help but nowhere , on the field you use diffrent energy system , sometimes game lasts one hour or more .
if u think that 1rm in squat , lunge etc will transfer to the field its wrong , probably running at 100m will be carryover
A stronger athlete is a better athlete. Sport specific training trains the motor paths so that It produces a better movement at the sport. In high level Sports, you can have the prettiest technique, but if you are not resilent/strong, in the correct positions, then the winner will be the one Who trained that way.
@@jesusjavierlaytenvera7267
Show me where on The field we can find movement patterns like squat - push pull or bend/hinge
And take A look on for example soccer because its the most popular
Cant find full atg squat etc,
There is this strange sport called wrestling where guys go full squat and then SLAM people on the mat. Something called Karate where you make points by lunging forward and punching, and maybe, Who knows, a Guy named Ben Johnson Who box squated 500lbs when breaking sprinting world records, but yeah, stenght training os overrated and nota useful on the field. And of course, traditional martial arts do not use resistance training, because the weights and poles on their dojos are just for decoration.
I wonder what Jeff Cavaliere would think go this? Im no PT but this looks like it would cause knee issues. Potentially inflamed patellar tendon?
If you have healthy knees there's nothing wrong with the knees going past the toes. There's also a difference between training for functionality and training for strength. If you're trying to lift as much weight as possible, then you wouldn't squat with the knees past the toes because you can't lift as much and will risk injury if you're attempting a 1RM. However, if you're taking for functionality, you should be able to squat with the knees past the toes.
@@TeamYouphoric do you reckon theres a good alternative to this movement with a Smith machine? My gym doesnt have accessory powerlifting bars and shit haha. Cheers
@@RiamuBerru I'm not a fan of the Smith Machine. Does your gym have standard Olympic barbells? You don't need a safety squat bar. A regular barbell is still much better than a Smith Machine.
@@RiamuBerru even an adjustable cable pulley machine is a better alternative than a Smith Machine.
Inflamed patellar tendons don't really exist. Patellar tendinosis (degredation of the patellar tendon) does. Direct loading of the tendon under very heavy, slow resistance is the best way to protect against tendinosis.
Hasn't Joel Seedman been doing this for a while?
Cameron Wilson this is way more reasonable than anything Joel seedman does, and he also mentions he still gets people to do the main lifts in conjunction with this kind of thing
Calvin Dietz is actually legit unlike Joel Seedmam lol
video or didnt happened 800lbs split squats...
ua-cam.com/video/H4SLuXqxWmg/v-deo.html
@@corry63 💯
It is an interesting lift being suggested here. The weights used are awesome but you need to take them in perspective. Arms can be used in the lift. Although it is a split lift, it doesn't mean the weight is being moved by just one leg. I imagine with heavy loads the rear foot helps to some extent. Compared to some people's back squat, depth with this lift is not as deep since it is to mimic athletic position. No one deep squats on the field and I'd pose no one deep lunges on the field. But on the field you do mimic this movement. So I think the heavy loads compare to typically backsquatting has some mechanical benefits. I think you then have to ask do you train general strength in the weight room and specific on the field or do you try to make your weight room work mimic your sport?
Why not do a yoke? You ca. Load it up for all the hormones. Plus core, and mental strength.
This is the maddest shit i've seen. Just do normal squats.
Did he just say knees over toes?
You know he did. Problem?
@@jamesfahy9954 You know I know he did. Problem?
@@leny7829 I have no problem. You seem like you might? 🤔
@@jamesfahy9954 Not as much as you apparently?
@@leny7829 again I have no problem whatsoever. Just asking what yours is. 🤷🏻♂️
A guy with this much knowledge and expertise about training should not have that big of a gut.
Agreed, but to be fair he is giving training advice, not diet and nutrition
@@jacobfabian3802 I promise you if Makr asked "so if you have athlete who need to get in shape, what is your approach" he would come up with a perfectly scientifically sound answer step-by-step on how to train to lose weight.
Have you seen the guts of the World's Strongest Men competitors?
@@Ainttrippin possibly, but I was agreeing with your original comment about how Cal is very out of shape for someone with his degree of knowledge. It makes you wonder why he doesn't apply his own techniques to become more athletic
@@TeamYouphoric does Cal look like a WSM competitor? Lol nah he looks like a dad
This got snapped Achilles all over it , much better exercise sledge push energy going forward not up and down
Why would sledge push be safer than this exercise?
Snapped Achilles? The total force here is way less than what the Achilles absorbs during actual sport (not to mention that force is at unpredictable varying angles)
Sled pushes are a great exercise, but not better. Little to no eccentric/isometric stress so there is less potential for hypertrophy and less transfer to change of direction
800 pounds tho?
Currently I'm not doing any lift.
Because Angela Hitler, the new german dictator, closed all gyms down and forbid us to work out.
Miet dir ne Garage und kauf dir mit der Zeit nen Rack,Stange und Gewichte zusammen, dann kann Mama Merkel dir nichts mehr^^
Nope, not gonna watch a distended belly talker. Unnatural. Get a job.
He’s one of the best strength coaches alive.
Women cause incredible stress to men, that is the result.