I put this photo in a Post about the Knee Rule a while back, but it deserves a few comments of it’s own.
The Kettlebell God wrote an entire book (The Naked Warrior) on two exercises, one being the one-legged squat, that’s how big a deal this exercise is. (Actually, he wrote two books that each covered only two exercises, but that’s another story.)
This photo of the one-legged squat is one of the only good ones that I could find, so look close: he does not break the Knee Rule.
So when you think of this exercise here are some things to consider:
1. It is a very advanced exercise. If you can’t do it correctly (no breakee the knee rule – and your back must be in great shape), don’t do it – or it will hurt you. (Side Note: it took me 4 months of progressions to be able to do 10 reps on each side!)
2. It is an exercise that can not be done all the way to the bottom without breaking the Neutral Spine Rule. But note: you can do it half way down while maintaining neutral spine! I say that for several reasons. If they are not obvious to you and you want to know more, leave a comment asking.
3. Consider the implications of #2 in terms of eccentric contractions of the lower back muscles!
4. Most people think of the squat as a leg exercise. Here it is even more of a low back exercise, leveraged to the hilt by the one-sidedness of it: the torch is tremendous!
5. It will come as a huge surprise how hard this hits the neck muscles! (So, while the lower back will flatten and then round out into flexion, the neck should be held in perfect neutral spine posture the whole time – no over extension.)
The point of The Naked Warrior was that you might not have a gym handy. You might not have a pull up bar handy. There may not be someone else around to provide resistance: you might, essentially, be “naked” with respect to exercise equipment. Could you still maintain your fine physique and get a great work out? The answer is yes. This one exercise will powerfully engage almost every muscle in the body. You can’t do it unless you are very strong and doing it will keep you very strong. And when you use the 3-5 Protocol you can do this and just a couple of other exercises in a circuit to get an amazing workout in a very short time. Or you could get crippled… so the point of this Post is to be very careful.