By Dr. Donald A. Ozello DC
Las Vegas Informer
Incorporate bodyweight exercises in your training to improve your running performance. Bodyweight exercises have many attributes. Two main benefits of bodyweight exercises are helping to correct faulty movement patterns and eliminate strength imbalances.
In part one of this series “Bodyweight Exercises for Runners” I wrote about squats and lunges. In this segment I wrote about two exercises which are advanced versions of squats and lunges. Pistols and Bulgarian split squats.
Exercises: The Bulgarian split squat (Rear foot elevated split squat) and Pistols (One legged squats) build hip, glute and thigh strength. Coordination and balance are developed as well.
Technique: Proper technique is a must. Pistols and Bulgarian split squats are advanced exercises. Work with a certified fitness trainer to learn proper technique and to formulate a training routine that compliments your running goals.
Features: Pistols and Bulgarian Split Squats are weight bearing, multi-joint, single legged, functional exercises.
Benefits: Balance your strength, improve your movement patterns and eliminate weak points by training one leg at a time. Weight bearing, single leg exercises force the joints and muscles to carry a greater workload. The increased demand builds strength and coordination.
The multi-joint functional movement requires the muscles to contract and relax in their correct sequence. This eliminates weak points, develops symmetrical strength and improves athletic performance.
The entire body must work to balance itself during one legged movements. Increased core strength, improved proprioception and greater coordination result.
Pistols (One Legged Squats): There’s no way around it. Pistols are a difficult exercise to master. Start with a shallow depth and limited number of repetitions. Increase intensity in gradual increments. It takes time but the dedicated hard work and patience pays off with improved running times.
When beginning pistols stand in front of a sturdy bench or chair for safety and depth measurement. Plant one foot on the floor with your toes pointing straight forward. Place the opposite leg straight out in front of you. Reach both arms in front of you and look straight forward. This is your starting position.
Squat down in a slow and controlled manner. Move your hips slightly backwards as if you are sitting down in a chair. Squat as deep as you can. If you can’t go deep enough to touch the bench, go as deep as you can. Then make touching the bench your first depth goal. Push yourself straight up with pressure evenly distributed throughout the entire foot. If balance is a severe problem, hold a sturdy pole for support.
Begin with a shallow depth and gradually increase as you master the movement. Start with a low number of repetitions then gradually increase as you become skilled in the motion and your strength increases. Add resistance by holding a kettlebell or dumbbell once a full range of motion is flawless and the exercise is too easy with only your bodyweight.
Bulgarian Split Squats (Rear Foot Elevated Split Squats): Much like lunges, Bulgarian Split Squats target the hips, glutes and thighs. The hamstring and quadriceps are main movers.
Stand in front of a sturdy weight bench. Plant your front foot firmly on the floor with your toes facing straight forward. Place the top of your back foot on the bench. Let your arms hang down by your sides. This is your starting position.
Lower yourself straight down as far as you can. Push yourself straight up with pressure evenly distributed throughout the entire front foot.
Start at a lower number of repetition and a shallow depth then gradually increase as your strength and balance improve. Arm position can be varied to change your center of gravity thus targeting your muscles at different angles. Resistance should be added once technique is mastered and strength and coordination increase.
Precautions: Pistols and Bulgarian Split Squats are not for everyone. Beginners need to master basis exercise such as squats and lunges before graduating to pistols and Bulgarian split squats. Intermediate and advanced trainees need to work these advanced exercises into their routine gradually.
Beginners with pre-existing back and lower extremity conditions should seek a professional evaluation before attempting these exercises. Trainees with balance issues and dizziness should avoid pistols and Bulgarian split squats.
Flexibility is imperative to properly execute pistols and Bulgarian split squats. Perform an array of dynamic motions and static stretches to improve joint range of motion and muscle flexibility to receive maximum benefit from one legged squats and rear foot elevated split squats.
Conclusion: Utilize pistols and Bulgarian split squats to improve your athletic performance. Strength, coordination and balance will increase once these exercises are mastered. Symmetrical strength imbalances will be lessened or eliminated while faulty movement patterns will be corrected. Add pistols and Bulgarian split squats to your exercise program to lower the risk of injury, increase overall fitness and break your personal running records.
Dr. Donald A. Ozello DC
Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147. His web address iswww.ChampionshipChiropractic.com. He can be contacted at (702) 286-9040 and DrO@ChampionshipChiropractic.com.
Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.
Dr. Donald A. Ozello DC is the author of the book “Running: Maximize Performance & Minimize Injuries: A Chiropractor’s Guide to Minimizing the Potential for Running Injuries.” He writes a weekly health, fitness and nutrition column for The Las Vegas Informer. He is published in OnFitness Magazine, LiveStrong.Com, SpineUniverse.com and EHow.com. He has educational health, fitness and nutritional videos on Informer TV, Livestrong.com and YouTube.
Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.
Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.
Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.
Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.