Single Best Strength Exercise For Speed

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  • Опубліковано 13 чер 2024
  • This is Single Best Exercise For Strength and Speed that we use at Garage Strength for our athletes to get stronger and faster with Strength Coach Dane Miller.
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    #strengthandconditiong #speed #program
    0:00 Best Strength Exercise For Speed
    1:40 How to perform the exercise
    2:20 How it helps with athletic performance
    2:50 Variation
    4:05 Why YOU Should Do It
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КОМЕНТАРІ • 145

  • @GarageStrength
    @GarageStrength  2 роки тому +22

    Start getting stronger and faster with our Single Leg Squat Stand 👇👇
    www.garagestrength.com/collections/equipment/products/single-leg-squat-stand?YT&Video&SingleLegSquatStand&SingleLegSquat

    • @nielsmatter
      @nielsmatter 2 роки тому

      unfortunately my gym doesnt have this equipment, what do you recommend to use instead?

    • @nathalie8497
      @nathalie8497 Рік тому

      @@nielsmatter buy it

  • @Lovetoall14
    @Lovetoall14 2 роки тому +229

    I would argue that most people are born relatively fast and then we sit down and get inactive and then we need exercises like this to get us back to baseline. That is essentially your freshman and sophomore year of high school: getting to baseline. Then the rest is getting you strong and athletic. Love this channel!

    • @valinho7775
      @valinho7775 2 роки тому

      What the fuck are you talking about, u trippin bro

    • @luhniso
      @luhniso 2 роки тому +8

      Fax I feel like I lost a lot my speed after quarantine

    • @mauricejenkins2819
      @mauricejenkins2819 Рік тому

      Medically it is proven that there’s people born with fast twitch or slow twitch muscle fibers! Fast twitch for quick explosive short term Bursts, And then slow twitch watches for endurance!

    • @him4690
      @him4690 Рік тому +4

      @@luhniso u been slow , u just realized now

    • @Whoever-tf
      @Whoever-tf Рік тому +1

      @@him4690 you ain't have to do him like that

  • @royalpallas827
    @royalpallas827 Рік тому +47

    1:45 exercise demonstration starts
    3:05 tighter foot placement focuses on quad strength

    • @mxq4k132
      @mxq4k132 Рік тому +4

      Bet u can't jt figure how much people love you in this world 👍😘✌️🙏🙏🙏🌷

  • @pray4lee117
    @pray4lee117 Рік тому +3

    this is important yall, i got a overload damage in both my knees and was not reccomened to sports for 4-6 months, by working on my lower body for months made me come back sooner and better.

  • @lsporter88
    @lsporter88 2 роки тому

    I think you're absolutely right. Great Lesson.

  • @StephenAKatz
    @StephenAKatz 2 роки тому +4

    I love the way the camera zooms in on the athlete when he's doing a squat. That really helps me see the movement. I particularly like cutting out the athlete's legs and feet--that helps a lot.

  • @williamcraig6178
    @williamcraig6178 2 роки тому +1

    Coach Dane slimming down. Looking good coach. Keep working.

  • @eddieweiss192
    @eddieweiss192 Рік тому

    Great content as always....wish I did more of this during my running back days 💪

  • @rodgerbane3825
    @rodgerbane3825 2 роки тому

    Great stuff, thanks.

  • @RealMarshFitness
    @RealMarshFitness Рік тому +2

    What a great video. Love this exercise. You can really feel the burn. 👍

  • @scar8656
    @scar8656 Рік тому +2

    this was really helpful im going into senior year playing runningback but i lost a decent amount of speed after adding on weight.

  • @2002Archer
    @2002Archer 2 роки тому +3

    I do single leg squats every leg day. I love them

  • @DamionJustin
    @DamionJustin 2 роки тому

    Love it!

  • @MH-lg1iu
    @MH-lg1iu Рік тому +4

    Good video! I used to train athletes years ago, and the Bulgarian split squat was one of the key exercises we used. One thing to think about is the tempo of the rep. Conduct the eccentric portion of the movement in a controlled manner and the concentric portion (overcoming gravity/coming back up) as explosively as possible. Not to the point of coming off the ground, but thinking about coming back up as quickly as possible. If the weight was heavy, it might not actually move fast, but the idea is to teach the body to get used to firing as many muscle fibers at one time as possible.
    I would say the BSS is when the trailing leg is elevated, as it is here, and the split squat is simply with the trailing leg on the ground. But whatever.

  • @centralparkjoe1290
    @centralparkjoe1290 2 роки тому +6

    Excellent. You are building monsters Dane!🤙💪🔥

    • @GarageStrength
      @GarageStrength  2 роки тому +1

      Thank you! Means a lot coming from you 👊👊

  • @jfb.8746
    @jfb.8746 2 роки тому +3

    Excellent information as usual!

    • @GarageStrength
      @GarageStrength  2 роки тому +1

      Glad it was helpful!

    • @fredyfish9917
      @fredyfish9917 2 роки тому

      @@GarageStrength how high should the rear leg be? Just below knee level?

  • @SuperhumanUnchained
    @SuperhumanUnchained 2 роки тому +11

    Superhuman unchained is watching right now CHAMP and i am going to watch to the end because you always brings the best on UA-cam of strength and conditioning or to become bigger faster and stronger

    • @GarageStrength
      @GarageStrength  2 роки тому +2

      Thank you so much. Always glad to see you show up in the comments! You're an OG fan for sure! Hope you're doing well brother 👊

    • @SuperhumanUnchained
      @SuperhumanUnchained 2 роки тому +1

      @@GarageStrength yes ofcourse i am doing my best with all the craziest pushups there's in the world every Saturday i am loading up unique challenging pushups that sometimes are never seen so stay tuned

    • @GarageStrength
      @GarageStrength  2 роки тому +1

      @@SuperhumanUnchained You got it man! Keep grinding and learning and it'll pay off!

    • @SuperhumanUnchained
      @SuperhumanUnchained 2 роки тому +1

      @@GarageStrength thanks for your comment advice, friendship kindness and support and stay healthy and safe

    • @GarageStrength
      @GarageStrength  2 роки тому

      @@SuperhumanUnchained Get yours brother 💪💪

  • @hsfootballenthusiast
    @hsfootballenthusiast 2 роки тому +2

    can you make a video dedicated to all exercises you can do with the hydro weight?

  • @buddycasas8939
    @buddycasas8939 2 роки тому

    amazing

  • @BaneTrogdor
    @BaneTrogdor 2 роки тому +80

    I can take 40 lbs doing split squats , and it literally gives me sore glutes every freaking time ! It's all pain for the next 2 days

    • @dannalexander16
      @dannalexander16 2 роки тому

      Yes for real same split squats are the real deal and back squats

    • @hamzaa.8082
      @hamzaa.8082 2 роки тому +6

      Do it without weight for a while then add weights back gradually

    • @Crazyshorts619
      @Crazyshorts619 Рік тому +1

      How many reps?

    • @nikitaw1982
      @nikitaw1982 Рік тому +1

      So do every 3rd day till not. Great advice I think i should do it.

  • @alb3926
    @alb3926 2 роки тому +1

    Great video and pleased to have found your channel. Is the Bulgarian split squat superior to achieve the benefits you describe to dumbbell step-ups where you are also pushing off one leg?

  • @wyattroberts2095
    @wyattroberts2095 2 роки тому

    I love the algorithm lol new fan here

  • @magisathletictraining5384
    @magisathletictraining5384 2 роки тому +1

    I’ve always called it’s Rear foot elevated split squat ( rfess)

  • @joonaskumpulainen4017
    @joonaskumpulainen4017 2 роки тому +3

    Cool new intro!

  • @aldavedesierdo42
    @aldavedesierdo42 2 роки тому

    Can you do different exercises regarding lateral plane for combat sports?

  • @WM05
    @WM05 2 роки тому +1

    would you ever try contrast training with this movement e.g do 2 reps then some lunge jumps with light dumbbells in each arm??

  • @MrEvans557
    @MrEvans557 2 роки тому

    I use to do these. I alternate them with lunges throughout the year. Right now its weighted lunges for me.

  • @garethcollocott6310
    @garethcollocott6310 Рік тому

    Wow that guy is a football player, man he would be utterly crunched in rugby. Great channel tough!

  • @dallasfollick2911
    @dallasfollick2911 Рік тому

    I enjoy your content! I am wondering what the difference between doing a single leg squat (leg up) and single leg squat (leg down on floor)? Do you use the leg up for stability training?

  • @realpupper2743
    @realpupper2743 10 місяців тому

    Hey Dane, I just want to say thank you for uploading these very helpful videos. I have one question however. You recommend training single leg squats to increase speed and agility etc. I was wondering if they are effective at increasing my normal front/back squats? Thanks. :)

  • @jakedill19
    @jakedill19 2 роки тому +7

    You can coach speed! I think Nordic hamstring curls are one of the best exercises for speed.

    • @jackpartridge7891
      @jackpartridge7891 Рік тому

      You think from other videos or you know cause you’ve done them and seen results yourself?

    • @jakedill19
      @jakedill19 Рік тому

      @@jackpartridge7891 I've been doing nordic curls weekly for about 8 months now. I set a barbell up on the floor against the power rack. My knees/ankles are supported with a cushion. You can use bands to make the movement easier.

    • @jackpartridge7891
      @jackpartridge7891 Рік тому

      @@jakedill19 but answering my question you’ve seen improvements in your speed yourself?

    • @jakedill19
      @jakedill19 Рік тому

      @@jackpartridge7891 Yes, I would say I'm faster and also more injury resistant. I'm not tracking my times or anything like that but I've definitely gotten faster.

  • @DAatDA
    @DAatDA 2 роки тому +4

    BSS is the GOAT of lower body performance exercises.

  • @davidking2447
    @davidking2447 2 роки тому

    Can you do a video on acceleration?

  • @triphan104
    @triphan104 Рік тому

    Thanks you so much.. Amazing bro 🔥❤️ i am from Việt Nam 🇻🇳 👨‍🦰✌️

  • @imhassane
    @imhassane 6 місяців тому

    I just did an easy 120 kgs / 275 lbs single leg squat today. Couldn’t believe it. 3 weeks ago I failed a 65 kgs single leg squat and now I know I can do a 130 kgs single leg squat

  • @jonovarelamartinez5568
    @jonovarelamartinez5568 2 роки тому +7

    crazy, I just started these today and then this video came out. im 155lbs and I was hitting 2 plates for reps on each leg. sucked, my glutes, hammys, and quads are already feeling it.

  • @t_doc
    @t_doc Рік тому

    Bingo!

  • @mattd3826
    @mattd3826 2 роки тому

    What's the weight distribution? How much weight on the front foot and how much on the back foot? These always make my knee sore on the back foot.

  • @michaelsprivateside3476
    @michaelsprivateside3476 2 роки тому +1

    What if I don't have a roller to set up in my gym? Should I just use a plyo box?

  • @askiathegreat5910
    @askiathegreat5910 2 роки тому

    Given your collaboration with KOT, how do you think these compare with atg split squats? You of course wouldn't load the atg variant with as much weight. However it is theoretically the full range variant of this wouldn't you say?

  • @michaelyoung6837
    @michaelyoung6837 2 роки тому

    Does this exercise need all that weight on the spine does heavy kettlebells or dumbell have same or better effect.

  • @luckynutts5237
    @luckynutts5237 2 роки тому

    Any videos on rebuilding your speed after a tore ACL?

  • @dadyos
    @dadyos 2 роки тому

    I’ve tried these at home since you preach them in every video and I’m trying to go D1. But I don’t have that stand that you guys use for the back leg. And it’s not even available on the garage strength website !

  • @Boss3Nate
    @Boss3Nate 2 роки тому +1

    Holding dumbbells just as effective?

  • @Leonidas-eu9bb
    @Leonidas-eu9bb Рік тому

    Can i use a sling instead of the roller for the back leg?

  • @dylanlawrenceholland3295
    @dylanlawrenceholland3295 Рік тому

    what is the purpose of the pad? do you need it?

  • @infamouskent7243
    @infamouskent7243 2 роки тому

    Would doing the exercise in a front squat position benefit at all

  • @unclejuju1087
    @unclejuju1087 Рік тому

    is a bnech find for me to use instead of the rolly thing

  • @user-kq3ql9hj9g
    @user-kq3ql9hj9g 2 роки тому

    this good to do that in Smith machine

  • @salsol0038
    @salsol0038 2 роки тому +1

    Late, but I'm here again 🙃

  • @Matt2299
    @Matt2299 2 роки тому +4

    I feel like you've answered this, but I'm going to ask again. For competitive athletes (in my case BJJ), should this be our primary anterior leg exercise? Currently I do this as a secondary quad movement, but as much playtime as it gets in these videos, it seems like it could overtake the back squat.

    • @GarageStrength
      @GarageStrength  2 роки тому +5

      Our BIG 3 Squat variations are this, back squat, and front squat. We don't treat it as an accessory. It's a MAIN compound movement. You can load it up pretty heavy.

    • @Matt2299
      @Matt2299 2 роки тому +1

      @@GarageStrength Okay, so I need to rotate all three of those. Thanks coach!

  • @dicktracy762
    @dicktracy762 Рік тому

    It seems to me that this exercise would translate a bit better to sprinting -and running in general- that regular back squats. You are training one leg at a time in movement, force production, balance, etc. I would for sure do them very, very carefully though. Creep that weight up and do not overtrain. Be a steady Eddy.

  • @stephencorcoran8087
    @stephencorcoran8087 2 роки тому +3

    *prior to watching* Ah hell, it’s going to be split squats, isn’t it?

  • @sir6541
    @sir6541 2 роки тому +1

    Could you make a video on how to improve endurance for running track?

    • @tarekjiha4970
      @tarekjiha4970 Рік тому

      Breathing exercises WOF method, the ice man. They are no joke. Get sunlight, will improve mitochondrial function making you more efficient with energy/ATP. Eat pasture raised beef butter bacon eggs so that you body is running on healthy fats and omega 3s

    • @tarekjiha4970
      @tarekjiha4970 Рік тому

      Eat fruit and add a pinch of Himalayan salt and some raw honey to your water for minerals and electrolytes. This is the finishing touch for energy.

    • @sir6541
      @sir6541 Рік тому

      @@tarekjiha4970 Thank you for the advice man I really appreciate it

    • @sir6541
      @sir6541 Рік тому

      @@tarekjiha4970 Should I do the technique right when I wake up or after workouts?

    • @tarekjiha4970
      @tarekjiha4970 Рік тому

      @@sir6541 anytime, I usually do it on rest days actually

  • @user-ee1fn4vt8b
    @user-ee1fn4vt8b 2 роки тому +1

    What's the alternative if you don't have a roller? I'm thinking another bar in the power rack with one of those circular bar pads?

    • @schorschmcgill
      @schorschmcgill 2 роки тому

      Just get a bag or a bench about the same hight. Make sure to only position your toes on the bench. Take your shoes off! Also try bodyweight first. Before I moved to the barbell, I did sets of 30 reps, then 50. I had chicken legs but my quads exploded. It's also knee friendly, easy to learn and great for the lower back.

  • @theanomaly3038
    @theanomaly3038 Рік тому

    Will pistol squats improve speed?

  • @pawdrejer6350
    @pawdrejer6350 2 роки тому +10

    Hi Dane. I really struggle with glute activation during the split squat even more so when doing it on my left leg. Any advice? Would really appreciate it💪🏼

    • @deveshsharma181
      @deveshsharma181 2 роки тому +2

      If its an issue with your mind muscle connection and you are lifting light then Start with bodyweight
      Or
      If you are lifting heavy then go for light weights
      This is surely gonna help give it a try
      And do revert back buddy
      Good luck

    • @pawdrejer6350
      @pawdrejer6350 2 роки тому

      @@deveshsharma181 I generally have problem with my mind muscle connection when it comes to the glutes any clues you can recommend to better it?

    • @drr1384
      @drr1384 2 роки тому +2

      Do a warm-up before your exercises with one of those thick bands between your legs just above the knees. You can probably find hundreds of UA-cam videos but it usually just amounts to different variations of doing side shuffles and forward shuffles while in an athletic stance

    • @keithlittle293
      @keithlittle293 2 роки тому +2

      It’s not always mind muscle connection, could be mobility issues/tightness restrictions!

    • @tarekjiha4970
      @tarekjiha4970 Рік тому

      Start working your feet with towel toe curls

  • @nikitaw1982
    @nikitaw1982 Рік тому

    Seems advanced, wouldn't do without safetys. Can see me drifting over to the side

  • @mimohrai473
    @mimohrai473 Рік тому

    Can I perform better 800m with this?

  • @noahhannon2305
    @noahhannon2305 Рік тому

    I would argue that the best exercise for speed is the Nordic curl

  • @mattnothnagel4849
    @mattnothnagel4849 Рік тому

    What if I don’t have a roller?

  • @perkjr7834
    @perkjr7834 2 роки тому

    The Bulgarian split squats kill my hamstrings

  • @tomibucluc
    @tomibucluc Рік тому

    besides the little hate on the bulgarians, the video was very helpful

  • @gothops2632
    @gothops2632 2 роки тому +1

    Dane, have you ever come across any athletes who frequently injure their adductors when doing the Bulgarian split squat?
    I always seem to tweak an adductor on the eccentric of the exercise even with fairly low weight.

    • @jacobwilson459
      @jacobwilson459 2 роки тому

      You might want to add isolated adductor machine movements to build that strength up and control up.

    • @rookendgame
      @rookendgame 2 роки тому

      Turn your leg out

    • @gothops2632
      @gothops2632 2 роки тому

      @@rookendgame How will that help?

    • @tarekjiha4970
      @tarekjiha4970 Рік тому

      Do Copenhagen plank holds to build up the strength of your groin and abductors

    • @tarekjiha4970
      @tarekjiha4970 Рік тому

      You can also do isometrics which means that you hold the single leg squat at the top instead of going up and down, I recommend isometrics but Copenhagen is great too

  • @shayanking560
    @shayanking560 Рік тому

    But what do i do when i cant to the gym and wants to do this?

  • @daviekariuki5731
    @daviekariuki5731 Рік тому +1

    Where is Maguire of Man U

  • @Niceman154
    @Niceman154 2 роки тому

    In my opinion you should reduce some of the products on your website.some things are way to overprice

  • @albertoneri7992
    @albertoneri7992 Рік тому

    Many doubts you can increase your athleticism this way. Maybe the body appearance..

  • @bee3308
    @bee3308 2 роки тому +1

    it's so funny every time he mentions Bulgarian Split squats he emphasises how there's nothing Bulgarian about it hehe

  • @EndzMoney
    @EndzMoney 2 роки тому

    Bulgarian split squat is a S tier exercise! I do 56 pounds on each side but I feel a bit of lower back discomfort after for use my squats are not perfect.
    What is the difference between the barbell vs dumbbell?

    • @loicthiant7448
      @loicthiant7448 Рік тому

      With the dumbbell at one point in time u'll be limited by the weight u can handle in one hand . Whereas with barbell the progressing curve is less steep more manageable if u will . I for one tend to do this exercise with 28 KG Db and it's a pain in the ass . Shit is challenging asf hope that help . Cheers

  • @3ddon602
    @3ddon602 2 роки тому

    I thought the trap bar was the best for increasing speed?

  • @segundobenito5541
    @segundobenito5541 2 роки тому

    You been loosing weight coach?? You look great

  • @IndurdutRamdewor
    @IndurdutRamdewor Рік тому

    Working out and actually running are two different things.

  • @Jordan-yf1nx
    @Jordan-yf1nx 2 роки тому +1

    Trying to understand why calling it a Bulgarian split squat makes him more sensitive than calling girl pull ups “Australian pull ups” in front of a male Australian.

  • @youngsuit
    @youngsuit 2 роки тому +1

    why do you have such a bone to pick with bulgarians?

  • @vladimir8365
    @vladimir8365 2 роки тому +1

    I thought it would be being born in Jamaica.

  • @Shahrukhsa
    @Shahrukhsa 2 роки тому +2

    Lol this not Bulgarian thing is a real pet peeve haha. Understandable though

    • @GarageStrength
      @GarageStrength  2 роки тому +1

      IT'S A HILL I'M WILLING TO DIE ON ⚔️

    • @jfb.8746
      @jfb.8746 2 роки тому

      @@GarageStrength LOL

  • @MrAsundstrom
    @MrAsundstrom Рік тому

    Ugh!! I hate split squats

  • @dshetler84
    @dshetler84 2 роки тому

    Did you really say RFESS should be 80% of squat? I'm at maybe a third.

  • @kevingriffith677
    @kevingriffith677 2 роки тому

    This is not actual strength work. This is power work. Unless you are suggesting your boy's 85+% 1RM on a BSS is 95 lbs. Not to mention rep speed is very obviously power-oriented. Higher reps are not strength movements.....and wtf is that "triple" lmao. Dude did literally half second reps.

  • @amblincork
    @amblincork 18 днів тому

    Youy are crazy if you think a full 30 seconds of ads breaking in after 2 mimutes is going to encourage people to watch your vids - never again for me