Single Best Strength Exercise For Speed
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- เผยแพร่เมื่อ 10 ก.พ. 2025
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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.
#strengthandconditiong #speed #program
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unfortunately my gym doesnt have this equipment, what do you recommend to use instead?
@@nielsmatter buy it
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!
What the fuck are you talking about, u trippin bro
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!
@Luh Niso u been slow , u just realized now
@@him4690 you ain't have to do him like that
Cool name bro
1:45 exercise demonstration starts
3:05 tighter foot placement focuses on quad strength
Bet u can't jt figure how much people love you in this world 👍😘✌️🙏🙏🙏🌷
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.
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.
Superhuman unchained is watching right now CHAMP and i am going to watch to the end because you always brings the best on TH-cam of strength and conditioning or to become bigger faster and stronger
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 👊
@@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
@@SuperhumanUnchained You got it man! Keep grinding and learning and it'll pay off!
@@GarageStrength thanks for your comment advice, friendship kindness and support and stay healthy and safe
@@SuperhumanUnchained Get yours brother 💪💪
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
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.
You can coach speed! I think Nordic hamstring curls are one of the best exercises for speed.
You think from other videos or you know cause you’ve done them and seen results yourself?
@@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.
@@jakedill19 but answering my question you’ve seen improvements in your speed yourself?
@@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.
I do single leg squats every leg day. I love them
BSS is the GOAT of lower body performance exercises.
👆👆
SSB splitsquats. The SSB is a gamechanger!
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
Yes for real same split squats are the real deal and back squats
Do it without weight for a while then add weights back gradually
How many reps?
So do every 3rd day till not. Great advice I think i should do it.
Coach Dane slimming down. Looking good coach. Keep working.
Wow that guy is a football player, man he would be utterly crunched in rugby. Great channel tough!
this was really helpful im going into senior year playing runningback but i lost a decent amount of speed after adding on weight.
These split squats are GREAT "! After 8 weeks of training, Now I can sprint 100 meters in 8.0 flat"!! After 25 years of secret training"! The Breeze, watch out World I am the only person in the world that can do this, also to be proven very honestly, the BREEZE, ET "!
Excellent. You are building monsters Dane!🤙💪🔥
Thank you! Means a lot coming from you 👊👊
Excellent information as usual!
Glad it was helpful!
@@GarageStrength how high should the rear leg be? Just below knee level?
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.
I’ve always called it’s Rear foot elevated split squat ( rfess)
Cool new intro!
Thanks! Glad you like it!
Great content as always....wish I did more of this during my running back days 💪
What a great video. Love this exercise. You can really feel the burn. 👍
I think you're absolutely right. Great Lesson.
I use to do these. I alternate them with lunges throughout the year. Right now its weighted lunges for me.
can you make a video dedicated to all exercises you can do with the hydro weight?
The step up will fire your rear end up fast. That said, Bulgarians will make you an athlete. A lean athlete for that matter. Leanest I ever was was doing supersets of Bulgarians and step ups followed by rows of chins. B day would be big pulls and bench or overhead presses and an aux lift.
I love the algorithm lol new fan here
Thanks you so much.. Amazing bro 🔥❤️ i am from Việt Nam 🇻🇳 👨🦰✌️
Great stuff, thanks.
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. :)
Love it!
besides the little hate on the bulgarians, the video was very helpful
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.
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?
amazing
What if I don't have a roller to set up in my gym? Should I just use a plyo box?
Bingo!
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.
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.
@@GarageStrength Okay, so I need to rotate all three of those. Thanks coach!
would you ever try contrast training with this movement e.g do 2 reps then some lunge jumps with light dumbbells in each arm??
Could you make a video on how to improve endurance for running track?
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
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.
@@tarekjiha4970 Thank you for the advice man I really appreciate it
@@tarekjiha4970 Should I do the technique right when I wake up or after workouts?
@@sir6541 anytime, I usually do it on rest days actually
I would argue that the best exercise for speed is the Nordic curl
Holding dumbbells just as effective?
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?
Any videos on rebuilding your speed after a tore ACL?
Watch kneesovertoesguy
Late, but I'm here again 🙃
Seems advanced, wouldn't do without safetys. Can see me drifting over to the side
what is the purpose of the pad? do you need it?
In my opinion you should reduce some of the products on your website.some things are way to overprice
Many doubts you can increase your athleticism this way. Maybe the body appearance..
Can you do different exercises regarding lateral plane for combat sports?
If one used body weight could it still be effective?
Can you do a video on acceleration?
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?
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.
*prior to watching* Ah hell, it’s going to be split squats, isn’t it?
👀👀
Can i use a sling instead of the roller for the back leg?
it's so funny every time he mentions Bulgarian Split squats he emphasises how there's nothing Bulgarian about it hehe
Does this exercise need all that weight on the spine does heavy kettlebells or dumbell have same or better effect.
this good to do that in Smith machine
?
is a bnech find for me to use instead of the rolly thing
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💪🏼
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
@@deveshsharma181 I generally have problem with my mind muscle connection when it comes to the glutes any clues you can recommend to better it?
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 TH-cam videos but it usually just amounts to different variations of doing side shuffles and forward shuffles while in an athletic stance
It’s not always mind muscle connection, could be mobility issues/tightness restrictions!
Start working your feet with towel toe curls
Will pistol squats improve speed?
Would doing the exercise in a front squat position benefit at all
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?
Can I perform better 800m with this?
Where is Maguire of Man U
The Bulgarian split squats kill my hamstrings
What if I don’t have a roller?
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 !
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.
You might want to add isolated adductor machine movements to build that strength up and control up.
Turn your leg out
@@rookendgame How will that help?
Do Copenhagen plank holds to build up the strength of your groin and abductors
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
But what do i do when i cant to the gym and wants to do this?
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?
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
Working out and actually running are two different things.
You been loosing weight coach?? You look great
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.
I thought the trap bar was the best for increasing speed?
why do you have such a bone to pick with bulgarians?
Ugh!! I hate split squats
Lol this not Bulgarian thing is a real pet peeve haha. Understandable though
IT'S A HILL I'M WILLING TO DIE ON ⚔️
@@GarageStrength LOL
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.
I thought it would be being born in Jamaica.
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
Did you really say RFESS should be 80% of squat? I'm at maybe a third.