Introduction

Overview of Module

In this module, we will be looking at split stance and its applications. The main instances where we encounter split stance is in the following:

• Lunges (forward, reverse, alternating walking, non-alternating walking
• Step ups
• Split Jerks
• Split squats (front foot elevated, rear foot elevated, standard)

The main considerations for split stance are knee pain, low back pain, and big toe pain.

Different split stance exercises will load these segments differently. The big toe, for example, is loaded much more in a lunge than a rear foot elevated split squat.

The lower back may end up in more extension from a rear foot elevated split squat than a standard split squat or lunge variation.

The front leg hip goes into deeper flexion with a front foot elevated split squat than a rear foot elevated split squat.

These are all examples of how slight variations to the setup and execution of a lift can change which structures are stressed more/less or in different ways.

When modifying a workout, we are always looking for small tweaks and variations that all for a pain free training session (using our best guess on what would be pain free given how different lifts load structures differently).

As always, it’s critical to note that if rest is needed, then rest. However, modifications of lifting is rest in certain ways to certain areas.

From this module, we want you to take away the following:

• How to progress someone into and out of deeper split positions
• The importance of building up the split to support jerks
• Low back positioning in the split and avoiding over-extension
• Changing load to the big toe and building up tolerance
• How and why to use different forms of split squats

With all that said, let’s get into it!