Leverbell Loaded Single Leg Squat: Ipsilateral Load vs Contralateral Load
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Leverbell Loaded Single Leg Squat: Ipsilateral Load vs Contralateral Load
This loading progression goes in the category of “Can’t, believe it took me so long to think of this.”
We love single leg squats at @bodybyboyle . We’ve always coached our athletes to use a counter reach with light dumbbells to assist them at sitting back during the movement. Additionally, we’ll often coach our beginners to use a diagonal, cross-body reach toward the working leg to encourage them to sit into their working hip and better use their glute.
The addition of the Leverbell has provided a nice alternative tool to provide the counter load as well as encourage proper positioning into the working hip. The design of the bell allows you to provide the Ipsilateral load achieved during the cross-body reach without having to outwardly coach it or rotate through the upper body.
Ipsilateral Load (Pattern Assistance): Although additional load is provided when the load is placed Ipsilaterally is provides assistance in positioning the athlete correctly into their working hip. I would suggest using a lever bell of 5-15 lbs. If you wish to continue adding external load from here I would pursue that by adding a weight vest.
⁉️What happens when you load the bell in the opposite direction? ⤵️
Contralateral Load (Pattern Resistance): When the load is placed opposite the working leg and further from the center of mass it becomes a challenge to stability by actively pulling you away from the working hip. This bell positioning made the drill much harder and serve as nice load placement progression following basic mastery.
Pick up some Leverbells from @perform_Better, try these out and let us know your thoughts!