These days, the internet is buzzing over a highly respected strength coach’s video in which he talks about his elimination of the back squat from his athletic programming. Now, before I even delve into this matter, I would like to start by saying that I have a lot of respect for this person, and think he is an awesome strength coach. Just because I don’t agree with everything that he says, doesn’t mean that I can’t still learn from him, and believe me, I still do learn quite a bit from this individual.

The strength coach’s reasoning is simple. He feels as though single leg variations (i.e. the Bulgarian Split Squat or Pistol Squats) overload the lower body, and provide for more effective strength gains due to the fact that in the back squat, the lower back gives out before the legs do. I can see his point, and I agree with him, HOWEVER, I am a strong believer in not ignoring a muscular weakness. This is why they invented the leg press machine. It completely overloads the lower body, while taking the lower back out of the lift. Does this mean that the leg press machine is more effective than squatting? Hell no! Any strength coach worth his salt will tell you that is not the case.

Now, in his video he discusses that the core musculature (abdominals, obliques, lower back) is responsible for allowing us to back squat effectively by providing the transfer of power and strength needed to conduct the lift. I know that at times, the lower back does give out, but if we can get that lower back strong,  don’t you think that will help us athletically in a myriad of ways?

While I can see his point, I don’t see how one could OBJECTIVELY perform a Bulgarian Split Squat for Max Effort Work. EVERYTIME I perform this movement, the leg that is up is being pre-fatigued in the stretched position, particularly in the hip flexor and quadriceps. When you finish the set on one leg, even if you rest between legs, the other leg is simply not as fresh as the first. This is the main reason why I do not think I would ever perform this lift as an indicator exercise.

 I love Bulgarian Split Squats for accessory work, and happen to think they are a great exercise, but just not an exercise where I am going to worry tremendously about the numbers. I happen to value this exercise as an excellent hip mobilizer/stretch, and find that when the weight goes up, the depth goes up without constant reinforcement. I also have to question the safety of performing Max Effort work in this position, with a heavy load.

In closing, here are some random thoughts:

-Back squatting is FUN, Bulgarian Split Squats are NOT FUN, and in the private setting, your athletes had better be having a little bit of fun in the gym.

-The Bulgarian Split Squat does not provide an objective measurement of lower body strength.

-Back Squatting is a GREAT way to help develop a strong core, which will transfer to an increased level of performance on the athletic field.

-The Back Squat STILL works the lower body quite well. Perform a widow maker set of 20 reps and then try and tell me that it doesn’t.

-“If it ain’t broke, don’t fix it.” The Back Squat has been king for many years for a REASON. It works.

-Should EVERYONE Back Squat? No, if you are tall with long femurs, or have any lower back issues, than perhaps it is best to deload the bar and perform either single leg variations or leg presses. However, for all of you 5’11” guys out there, just shut up and squat!