The One Foot Squat

I don't like really showing off too much at all.  I am who I am, and do what I do.  If it's good, that's great.  It's really only about competing with myself, and pushing myself each workout.  However, I am getting tired of seeing all these perfectly photographed videos with high tech music going, and more bells and whistles than are needed.

Over the years, probably 1,000 hockey players (I know, here I go again with the hockey bashing; but you guys just open yourself up for these types of situations...sorry.....kinda) have told me that they can do a one foot squat.  I ask them to show me, and just like their idea of a push-up, it's a train wreck.  The descent is shaky and is maybe a 50% drop.  As soon as they surge to come up, the one side of their body drops, they throw their shoulder into it, and come up on a huge angle.  Also of course, the off leg just drops to the ground.

But they struggle to get up and make it, and that is what their idea of a one foot squat is. 

Depending on who the guy was, I would decide on how badly I would make him feel.  But if I really didn't like him, this was my chance.  I would demonstrate a much more challenging version of the same movement.  Watch the video to see what I mean.  I either got the respect of the athlete, or, more times than not, they left and never came back.  Too soft, I guess.

This is not an easy exercise, and will gas you if done correctly.  There are probably many of you out there who can blow me away, I'm sure. 

My point is, this exercise has turned into something trendy and sexy that trainers all over have their students do.  I have seen many athletic training facilities recommend this exercise to 12 year-old kids who can't perform 10 proper bodyweight squats, and videos all over YouTube are showing people doing one foot squats.

Are you kidding me?

If done correctly, these will kill you.  Do not do them if you aren't warmed up.  Do not do them at the end of your workout as a "nice, finishing movement".  Take these as seriously as you would a 1RM, and realize that there is a huge risk of injury when doing these. 

Watch the video, and see what you come up with.  If you do decide to use them as a part of your workout, you can always find something to lightly hold on to, and if you really can do these properly, you can always squeeze out a few negatives (lowering phase of the rep) by squatting up with two legs, and dropping with one.

Hopefully this video will help.  If you are going to do it, try to do it right.  But get your head in the game, otherwise you may get hurt.

Talk Soon.