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Mike Boyle's Rationale for the Rear Foot Elevated Split Squat


in General

The original question to Mike Boyle: what is your view on training squats and why is the split squat better, also why with youth athletes may bilateral squats be beneficial?

The question of why we don't squat has both simple and complex answers. The simple reason is that we found the back squat and front squat to be the primary causes of back pain in our athletic population. At any point, in any season, approximately 20% of our athletes would be dealing some kind of back pain that was either caused by squatting or exacerbated by squatting.

Coach Boyle at an MBSC staff meeting.
Coach Boyle at an MBSC staff meeting.

The problem was finding an alternative that would allow similar loads. The answer came in three steps.

Step one was actually a picture of one of Joe DeFrancos athletes doing really heavy rear foot elevated split squats ( I think it was with 120 lb dumbbells). That picture opened up my mind to the idea that we could use really heavy loads. My first thought was "wow, that would be 480 for reps with two legs". As a result, I reevaluated and added heavy rear foot elevated split squats to our programs.

Step two was an article by sprint coach Barry Ross. In the article Ross talked about how deadlifts required the use of more muscle mass than squats and were in truth a better total body exercise. As I sat and pondered, I had to agree. Grip work and back were certainly a feature of the deadlift absent from the squat? I disliked deadlifts because my memories of the deadlift were the ugly ones I did in 19080's powerlifting meets. Again as a result we added Trap Bar Deadlifts to our program.

The last step was beginning to look into the concept of bilateral deficit. The bilateral deficit research ( actually not new) supported what we saw. What we saw in the split squat was that our athletes were using proportionally heavier loads than they had used in the squat. In fact after one year we saw that our athletes split squat and front squat were equal.

As we progressed in our always experimental programming we saw the change that we desired. We had more healthy athletes. As I have always said, healthy athletes in goal 1, better athletes come second. What we found is that deadlifting gave us a bilateral, more hip dominant choice that seemed to decrease back pain while rear foot elevated split squats actually gave us both higher loads and unilateral, sport specific loads.The only thing wrong was that were rejecting the sacred cow of squatting.

My thoughts have always been controversial but, always rooted in what was best for the athlete. Unfortunately the detractors ( haters is the popular term now) don't want to think. They simply want to do what they have always done.

This brings me to one of my favorite quotes from Lee Cockrell in his book Creating Magic:

"What if the way we had always done it was wrong?"

Food for thought and fodder for debate.

PS- We have added front squats back with our young athletes to teach the clean catch and we do some goblet squats with beginners but, you won't see any athletes with big loads on their shoulders in our facilities unless they are required to do that for a college test.

-Mike Boyle