Unlocking Athletic Potential: The ATG Split Squat
Unveiling the Benefits
The ATG split squat is more than just an exercise; it is a gateway to a world of fitness benefits. In this section, we will look at ten benefits, each of which contributes to the improvement of your physical abilities.
1. Front Ankle Mobility: A Foundation for the ATG Split Squat
Starting with front ankle mobility, this exercise prioritises front ankle flexibility. This fundamental mobility component sets the stage for a cascade of positive effects on your overall fitness.
2. Front Knee Connective Tissue Development: Building Resilience
The ATG split squat then actively promotes the development of connective tissues around the front knee. This is not just a muscle-building exercise; it is a comprehensive approach to fortifying the structures that support your knee joint.
3. Front Quads Development: Shaping the Vastus Medialis
The focus then shifts to the front quads, with a focus on the vastus medialis. This targeted development benefits both the aesthetics and functional strength of your legs.
4. Front Adductor Inner Thigh Development: A Comprehensive Approach
Deeper into the exercise, the benefits extend to the inner thigh muscles, promoting balanced and comprehensive leg muscle development. This openness is a distinguishing feature of the ATG split squat.
5. Front Glute Development: Sculpting Power and Stability
The journey continues with a focus on developing the front glutes. This muscle must be strengthened not only for aesthetic reasons but also to improve power and stability in various physical activities.
6. Rear Hip Flexor Flexibility: A Squat Foundation
The ATG split squat emphasises the flexibility of the rear hip flexors. This aspect is frequently overlooked, but it is crucial to overall hip health and mobility.
7. Rear Hip Flexor Strength: Balancing Flexibility with Strength
The exercise does not stop at flexibility; it also strengthens the rear hip flexors. This two-pronged approach ensures a balance of flexibility and strength, which is critical for athletic performance.
8. Jump Plateau Busting: Breaking Limits
Its ability to break through jump plateaus is one of its remarkable advantages. This exercise helped the speaker discover his dunking ability, and he attests to its effectiveness in pushing physical boundaries.
9. Speed Plateau Busting: Unlocking Speed Potential
Aside from jumps, the ATG split squat allows you to break through speed plateaus. Strength, flexibility, and targeted muscle development all contribute to increased athletic speed.
10. Guts and Mastery: The Psychological Advantage
The tenth advantage is psychological. Mastering the ATG split squat is a test of one’s determination and courage. It involves going to the gym and completing a difficult exercise.
Understanding the ATG Split Squat Progression
The speaker introduces the concept of a regression system before discussing the progression of the ATG split squat. This system serves as a guide, allowing people of all fitness levels to benefit from this exercise.
The Foundation: Zero Programme
The zero programme serves as a starting point. Indeed, it entails achieving a comfortable, pain-free range of motion with the front hamstring covering the calf. This fundamental step is required for everyone, even those in good health, to ensure proper form and avoid injuries.
Embracing Full Range of Motion: Debunking Myths
The speaker dispels myths about full range of motion, claiming that, contrary to popular belief, deep knee bending can protect and strengthen the knees. As a result, this insight aligns with current research, emphasising the importance of embracing a full range of motion for joint health.
Gradual Progression: From Split Squats to Deep Squats
Recognising that not everyone begins as a deep squat enthusiast, the speaker recommends a gradual progression. The ATG split squat acts as a stepping stone, allowing people to gradually increase their strength and comfort before progressing to full, deep squats.
Ankle and Knee Strengthening: The Role of Zero Programme in Preparing for Deep Squats
The zero programme includes exercises to strengthen the ankles and knees in addition to the ATG split squat. This comprehensive approach prepares people for the challenges of deep squats by laying a solid foundation.
The Power of Balance: Building Ankle Mobility
The importance of balance in the ATG split squat is emphasised by the speaker. Whether done with both legs or just one, the exercise improves ankle mobility, which is essential for overall lower body strength and flexibility.
Slant Board Integration: Stability and Loading
As people advance, the slant board becomes an invaluable tool. It improves stability, particularly when loaded with dumbbells or barbells. The slant board acts as a bridge between assisted and unassisted versions of the ATG split squat.
Heel Down Transformation: Long-Term Ankle Mobility
The transition to keeping the heel down is an intriguing aspect of the progression. This represents a long-term commitment to ankle mobility, with additional benefits such as increased stretch on the back hip flexors and front glute development.
Loading for Knee Strength: Finding Stability
The discussion includes loading for knee strength. Different approaches are investigated, such as keeping the heel up for more knee effect or keeping it down for stability. Ben argues that these variations based on individual needs and goals are necessary.
The Journey to Maximum Loading: A Personalised Approach
Finally, the speaker shares personal insights from his exploration of various loading methods. From industrial-sized door wedges to finding stability with specific techniques, he emphasises the importance of tailoring the approach to individual needs.
Unleashing Your Potential
The ATG split squat is more than just a workout; it is a transformational journey. From ankle mobility to knee strength, breaking plateaus to psychological mastery, this exercise provides a comprehensive approach to fitness. It is an invitation to unleash your athletic potential, one split squat at a time. So, grab your potential, embrace the challenge, and let the ATG split squat redefine your fitness narrative.