Eccentric Isometric Single Leg Longitudinal Goblet Squats with Bands

Here I have my NPC athlete Leslie Petch performing a very effective full body single leg squat with band resisted longitudinal goblet squats & eccentric isometrics. I’ve posted quite a few variations of the longitudinal goblet squat as it has many benefits not only for creating incredibly high levels of full body tension but also for cleaning up squat form & squat mechanics. In fact I consider it one of the best corrective squat drills for 10 reasons (full article at link below).

Although it fires the daylights out of the core & helps produce an upright torso (to avoid dumping the weight forward), the grip, forearms, & core tend to be the limiting factor particularly on the double leg version making it more of a corrective squat than hypertrophy movement. However, the single leg variation taxes the lower body more substantially since the entire load is dispersed to one limb.
However, some athletes especially those with strong legs will notice that the upper body is still the limiting factor as the arms will fail before the legs even during the single leg version. However, adding direction band tension to the legs helps remedy this as it now provides additional overload strictly to the lower body. In other words this variations allows the lifter to take advantage of the corrective elements of the longitudinal goblet squat while still producing a strong functional strength & hypertrophy overload stimulus to the legs.

The setup is simple. Simply take an band & loop one end under the foot & other around the neck. These also provide accommodating resistance with greater tension at the stronger top position while deloading the weaker bottom position. Additionally it’s a great foot & ankle exercise as your foot will have to screw down hard to keep the band locked in. Chains around the neck or weighted vest are other can provide a similar stimulus.

[EvaLasta]

A gym that nice with a basketball court OOF. So annoying and loud I bet. A gym I use to go to had one too it was really annoying and people would fight a lot