Exercise Library
RNT Split Squat
The RNT split squat builds leg and hip strength and stability and is useful for improving symmetry from side to side, with the band resistance emphasizing the stability component. It can be done with the band resistance pulling either inward or outward, but is most commonly done pulling inward to focus on the lateral hip; outward tension can be used for work on the adductors.
Position your feet in your jerk split stance with a band around the front leg just below the knee and attached to a rack or similar. Bend both knees to move down until the back knee lightly contacts the floor, resisting the band to keep the front knee aligned over the foot.
Keep the trunk upright and allow yourself to shift very slightly toward the front leg naturally as needed, but keep the front shin approximately vertical in the bottom.
Reverse the motion until the front knee is approximately straight.
Notes
The length of the split can be adjusted to obtain somewhat different effects. The farther forward the front foot, the more the exercise will rely on the posterior chain and stretch the rear hip flexors; the farther back the front foot, the more the exercise will rely on the quads. However, if using the exercise specifically to strengthen or stabilize the receiving position of the split jerk, the stance should be identical to that position.
Purpose
The RNT split squat is useful for balancing strength and stability in the hips and legs, in particular in the split position to aid directly in split jerk stability.
Programming
Sets of 6-15 reps are usually appropriate with weight that allows a smooth movement and no crashing into the bottom position. Band tension should not exceed what allows the athlete to maintain the knee position above the foot.
Variations
The RNT split squat can be loaded with any implement, from a barbell, to single or double dumbbells or kettlebells held in any position, to a sandbag. In the case of weightlifting, a barbell in the back squat position is most common for heavier loading. The front foot can also be placed on a low block or bumper plate (then called an FLE or FFE split squat).
Position your feet in your jerk split stance with a band around the front leg just below the knee and attached to a rack or similar. Bend both knees to move down until the back knee lightly contacts the floor, resisting the band to keep the front knee aligned over the foot.
Keep the trunk upright and allow yourself to shift very slightly toward the front leg naturally as needed, but keep the front shin approximately vertical in the bottom.
Reverse the motion until the front knee is approximately straight.
Notes
The length of the split can be adjusted to obtain somewhat different effects. The farther forward the front foot, the more the exercise will rely on the posterior chain and stretch the rear hip flexors; the farther back the front foot, the more the exercise will rely on the quads. However, if using the exercise specifically to strengthen or stabilize the receiving position of the split jerk, the stance should be identical to that position.
Purpose
The RNT split squat is useful for balancing strength and stability in the hips and legs, in particular in the split position to aid directly in split jerk stability.
Programming
Sets of 6-15 reps are usually appropriate with weight that allows a smooth movement and no crashing into the bottom position. Band tension should not exceed what allows the athlete to maintain the knee position above the foot.
Variations
The RNT split squat can be loaded with any implement, from a barbell, to single or double dumbbells or kettlebells held in any position, to a sandbag. In the case of weightlifting, a barbell in the back squat position is most common for heavier loading. The front foot can also be placed on a low block or bumper plate (then called an FLE or FFE split squat).
