Single Leg Strength
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- Опубликовано: 22 дек 2018
- Post here: www.thebioneer.com/home-workou...
Do you train single leg strength? There are a number of good reasons why you should!
While vertical jump is an important measure of athleticism, far more often we are required to jump or launch from a single foot. Training single leg strength specifically with moves like pistol squat, and lunges, may have specific benefits in this area that regular squats and leg presses will not.
Let me know what moves you use for single leg training! And Merry Christmas! :-D
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FOR EVEYONE THINKING OF TRYING SOME OF THESE LEG MOVEMENTS: Please mind your knees. It doesn't take much to hurt yourself if ou are not careful. take it slow, start off light, and make SURE to use proper form. That is all
+Wbhaugs Yeah it's really easy to fuck your knee on pistols or split squats
Great advice
I gotta say you produce impressively well made videos for a relatively small channel and I really appreciate the effort you put into them.
Thanks! Yeah I get a little obsessive over the editing sometimes, glad you enjoy it!
This no small channel mate :)
I’m a dad my self and I can tell how happy you look!! Congratulations again
Thanks :-D It's amazing but very tiring lol!
I only perform piston squats with a weighted belt now. Don't like the idea of all that squatted weight pressing down on my lower spine. At 47 years I have to think about these things.
Do weighted deadhangs to decompress your spine
If we are looking at unilateral strength, those in track and field are the ones to look at. For more athletic ‘reactive strength’ bounding is the king of it all
Liu Sam you should look at LeBron James, the man who is 260 lbs and can get his shoulder level with a 10 foot NBA rim! Unbelievable leg power
I love unilateral work and progressions! These make working out and achieving the next level like a game. I'm very interested in calf jumps now - thanks for that. As always, great content and I enjoyed the video immensely. I hope you enjoy an amazing Christmas, especially since it will be baby's first.
Your videos are always interesting.
Merry Christmas to you too
Merry Christmas!! This is why I watch your channel, to learn things that I, and many others, overlook in their training
really liking this content pure b/b training is great but after many years I'm getting much more interested in incorporating other philosophies... keep up the good work, great channel !
Wow this video came out at the perfect time for me. Great work, as always!
Do a video on balance
Absolutely :-D
Always love the videos, keep it up Adam!
Make sure to hit depth on your squats. Half squatting like this actually puts more load on the knees.
Deimos that's not why it's an issue... When you half squat you A. use more weight than maybe you should and B. by not hitting depth you don't activate the hamstrings to balance the forces on your knee.
Liked before finishing!
Step up onto a box with the barbell, same intensity as squat with half the weight (add about 8-12" inches more than parallel because you will cheat). Side squat should be a transition from ma bu to gong bu, much more natural for the knees, the whole body and you can safely go much deeper (surprised Grant didn't correct you on this one). Extra credit if you can do a third transition to xu bu with and hold for ten breaths with the 50kg kettlebell.
Great tips, thanks a lot! And switching to different stances weighted like that is an awesome approach.
Jason Bourne talking
Keep it up bro!
Haha thanks man!
I love your philosophy to fitness and life, very much like strengthside! excellent content
More of the awesome content I was waiting for :)
Good holidays!
Just the vid i needed! Looking forward to some ancient warrior training. Keep it up and Merry Christmas and a Happy New Year to all!
Thanks! They're coming :-D And happy Christmas and New Year from us!
great content... Thanks for your hard work!
Cant wait for more content keep up the good work 👍.
Hey, awesome video man, just wondering though are you still doing nightwing training? If so when do you think it will be available?
Thanks and Merry Christmas!
Looking forward to that personality video! Keep up the great work man and merry Christmas!
Thanks! And to you :-D
Merry Christmas Adam. Enjoy your time with the baby.
How you don't have atleast 5 mil subscribers is a mystery to me, great work man
Finally, I'm looking forward to the jump training:)
I can't wait to add this to my routine 👊
Merry Xmas and Keep up the fantastic content please.
Thank you and to you! I shall try 💪
Excellent video. It's gonna help me alot!!
Great vid! Merry Xmas!
And to you!
Merry Christmas Bioneer 🌲🌲🌲
Thank you! And to you! :-D
Hey Bioneer ur still awesome and making great vids
Thanks Alex :-D
@@TheBioneer have a merry Christmas bro I've subscribed since u had 40k subs
Hey your display profile looked amazing. And video was also amazing.
Hi I love you my in my top 5 favorite RUclips channel and bloggers you very inspirational for me in general singers that I've asked a few of the difficulties and I'm most interested in the stuff that you all full of them and I'm hoping one day to use it make a Blog and a vlog like you and your inspiration please keep up the good work
You are the mutts nuts, your videos are 10x more interesting and helpful than the majority of RUclips's fitness guys.
I think most (reputable) information on ninja fighting arts comes from samurai who were reinvented posthumously as shinobi. Stephen Turnbull wrote a whole book of daring ninja raids and then came to that conclusion about all of the ninjas he chronicled.
Which is helpful to know since there's a dearth of good information in English about how the samurai actually trained for battle, and much of it probably only made it to the English language through ninja researchers. (Like Turnbull, Yoshie Minami ("Antony Cummins"), Don Roley, etc.) No one even talks about the badass power training from Jigen ryu.
Thanks! Yup been reading those guys, especially Cummins! As you'll know already, ninja training isn't quite what people expect. I think it should be an interesting video though :-D
Congrats for the baby
Thank you! :-D
Cool usefull content. Thanks
Bulgarian split squats are also very good for single leg training
dude if you were the stock market i would put the money on you,your out the box and very interesting with great helpful info,you will be huge soon
Nice one. I'll be incorporating these into my training. Very helpful, thanks :)
2:06 woo into the Spiderverse! Love that movie
This video is what i was looking for. I need a way to do squats without equipment.
Merry Christmas!!
Merry Christmas!
Im a big fan of the jumping split squat because its good for training explosiveness,agility and balance. It also Works multiple muscle groups within each leg at a time. Another great exercise is a low lunge walk; you basically lunge forwards while staying at the lowest height you would when you do a normal lunge. it increases the time under load for each leg and will give your glutes a hell of a workout.
Merry Christmas
Happy Holidays Everyone! Great vid. Chan had some wicked v sits.
And to you! He did! He's wicked in general...
Hey The Bioneer, I see that Batman meditates but would use visualisation as well? Would you make a video about the difference between meditation and visualisation and when to use them?
3:30 i really want to get that move done. Strength, mobility and if you do it long enough stamina is involved too.
love it
Can you make a full nightwing workout routine
So... Basically... If you want to have the most powerfull legs ever, you would need to do both types, right?
Btw, can you do a video in how to train the inside and outside of the thighs? Like... The muscle that goes from the hip down and y. i mudcle that goes from thr groin down... Im trying to train them to give me thicker legs, because from the front i have skinny legs but from the side i have big legs... So... I want to have more mass ther, it would helo with my martial arts!
Btw, i do northern shaolin kung fu, we compete with sanda rules... So... My idea is to have the legs of a heavyweight with the upper body of a middle weight(to give an example, probably not that much difference) so i can still use my super explosive footwork and kicks, while still having my upperbody mobility wich allows me to slip punches fast... And also, by having most of my weight on my legs, i will be harder to sweep, trip, takedown and throw... And my kicks will hit as if i was from a heavier weight division ñ_ñ
@Mark Lucchese sifu knows alot about technique, but when i asked him he said "i dont know, i never needed something other than kung fu training and caliesthenics"
What i need specifically is inner and outer thigh mass, to pull down my center of mass... So... I think the Bioneer knows better than my sifu for this one... Not that my sifu isnt good... He just doesnt know that much about gaining mass
do people find using weights in pistols makes them easier as it shifts your centre of mass forward? does it build more strength than trying to do pistols with hands behind your back for example? would using weights held in front develop and strengthen different muscles to hands behind back?
Absolutely, balance is easier for me with the kettlebell but this is likely due to some quad dominance. So it depends a little on you. I'll probably write about this in future :-)
Ever looked into Abraham Maslow and Self-Actualization? Right up your alley!
Hi I have a few questions, I'm not sure this is the right place but you look like you know a lot about the body. So idk why, im a dude but I walk like a woman. Like my hips sway that way, I don't remember any accident happening that would cause this so I'm guessing it was there from birth. I looked a few things online and the closest thing I found related to this is that my muscles that level the hips while walking, like after each step, is weak. A way to strengthen this is to lie on my side, and raise my leg up. I've been doing this a few weeks but I'm not seeing any improvements. Any advice?
Oh my god thank you so much!! I love to train at home no offense on the gym! Think of my ad Vegeta! I’ll do better that way
Are pistol squats with a single kettlebell in your hands less optimal balance training than just bodyweight, since the weight acts as a counterbalance? Or is the balance training as good or better since you're still using only your own strength to hold up the weight?
Can you explain, toe running and toe walking , how to our body performance in difference.
Idk if u have but can u do a video for stretches to be able to do high kicks?
I haven't done one but Grant did on this channel :-D
Toe or heel only one-legged pistol squats (assisted) to intensify.
What kind of shoes do you use while training?
I have disproportionately large legs. How do I reduce muscle size without impacting performance? They're probably 3x as muscular as Adam, but nowhere near the same sized upper body.
Please cite sources on "you should be able to press 60% single leg". This seems controversial because recruitment for the two excercise are different.
Bruce Lee and Ninja training, my greatest two references :D
Do you have a video on joint supplements
My left leg is like 30-40% smaller then my right drives me crazy I feel like no matter how hard I try to train the left one it moves at its own pace and if I touch the right it blows up
2:40 ? You said you should produce +60% more power with 2 legs than a single leg. Then your example said that with the single leg press you should produce more 60% than with booth legs
Do you think you could formulate a workout like you did for Batman, but with Spider-Man I recently saw spider-verse and maaaan it was 11/10.
Yesssssssssssssssss i legid it before it even came out 😂😂
Bro I fooked my knee by doin assisting 90 degrees pistol squat
Any advice ?
what if i don't have a garden
@3:25 36 crazy fists or Dunken Master 1?
Dont half squat bro
Why u not squatting below parallel
What are your thoughts on barefoot running?
I love it! Just work up to it very carefully, takes time to reverse years of running in shoes - especially on hard surfaces. I learned the hard way...
@zeokenX bruh. What
If you're not training barefoot you're doing yourself a disfavour. Also I find Ido portal helpful for body weight and movement workouts, going out of good alignment slowly and in ways you can manage really builds resilience and strength in ranges of motion. Personally I do a lot of martial arts and badminton, two sports you need to be agile and explosive in, and working the legs in all different ranges and motions has helped me tremendously!
Who is the guy at 3:25?
I love your content, but I have to say, vegetables are exciting, yours is an injust discrimination :(.
Just kidding of course, keep up with your great work! Cheers from Italy!
Yoga!
I completely thought he was going to follow up "Its like eating your..." with "poo", not vegetables.
*DID SOMEBODY SAY PISTOL SQUATS!?*
Main stuff at 4:40
Side lunge
I used to squat walk as a massive joke
How old are you?
31!
Nice
ninja training... interesting
Assasins Creed training! 😄
It's in the queue :-D
or you can just skip leg day😏XD
Ninja training??? When???
You squat with chicken weights man.