New Video: Single-Leg Squat Variations for Rowers
Why and how I use single-leg exercises in my coaching
Watch my new video here and read on below for more about single-leg squats.
Sculling, rowing, and erging are mostly bilateral sports, meaning that both legs and both arms are doing approximately the same thing in approximately the same way at approximately the same time. We can enhance performance with bilateral strength training, but unilateral strength training with one arm or one leg working at a time is still important for rowers of all ages, types, and levels.
Unilateral strength training is great for focusing on a specific limb and specific bodypart for maximal muscular development with minimal load on the spine. There’s a phenomenon known as the “bilateral strength deficit,” which describes how one plus one does not equal two as far as the body producing force is concerned. In other words, the amount of weight that we can lift with one limb at a time is usually more than the amount of weight we can lift with both limbs at a time.
When I talk about “single-leg squats,” rowers often assume I mean the “pistol squat,” which is the fully unsupported single-leg squat with the non-working leg completely off the ground. This is the most advanced single-leg squat, and one I rarely use with rowers.
Watch my new demonstration video for these simpler variations of the standing lunge, walking lunge, reverse lunge, rear-foot-elevated split squat, lateral step-up, front step-up, and lateral lunge. I use one of these variations in at least one strength training session per week.
Key technique pointers:
Use as much range-of-motion (ROM) as you can control with good technique. The goal full ROM is the front/working leg at a parallel position to the ground at the bottom of each rep.
Use a 2-to-1 lowering-to-lifting tempo with good control on the descent of each rep.
Add load only once you can achieve ROM and tempo. I prefer to add load with a dumbbell or kettlebell held in the goblet squat position at the chest, instead of dumbbells held at the sides, to keep the torso more upright and better ROM. A weighted vest also works well.
My preferred way to program for rowers is bilateral exercises for lower rep strength and power training (3-5 sets of 3-8 reps with 2-3’ rest between sets), followed by unilateral exercises for higher rep coordination, strength, and muscular development (2-4 sets of 8-15, sometimes as high as 20, reps with 1-2’ rest between sets). This gives us the best of both worlds.
With any unilateral exercise, train your weaker side first and then only match that output in reps or weight with your strong side. This is how we can gradually correct imbalances between sides, instead of making it worse by training the stronger side harder and continuing to make it even stronger.