By Ian King
#1 Assisted Squats
I developed this exercise shortly after my first knee reconstruction in 1983, to assist me continue squatting without pain and minimizing wear. I called it ‘assisted squats’. Following that I also found it effective as a teaching drill for others, allowing them to experiment with different lines of movement without having to worry about balance, and gaining the confidence of their abilities to modify their current squat technique. I published this exercise for the first time in 1998 (1), presenting it as a specific warm up for squatting and a teaching drill.
Assisted Squat (to prepare the joints and tissue for the range of movement in the squat)….(7) Hold onto a vertical frame (a power rack). Squat down only part way on the first rep and use your arms to assist the lift by pulling up with them. On each of the subsequent reps, progressively increase the range while decreasing the use of your arms so that, by the tenth rep or so, you’re doing the same range that you’ll be using in your work sets — by this time, your arms will be doing very little during the lift.(4) …as you go down, I want you to force yourself into a different position, either a deeper position, or…apply the technical squatting tips I’ve shared previously with you. The aim and benefit of holding onto the vertical frame is…to give yourself the confidence to push your body into new positions. (8)
#2 Back Extensions
During the 1980s I was not comfortable with using the traditional name ‘hyperextension’, as I found it misleading and inaccurate for the way I wanted my clients to do thexercise. I developed a strong preference for accuracy in exercise names. So I renamed the exercise and reduced the (extension) range of the movement, calling it the ‘back extensions’.
The back extension has been the main-stay of lower back exercises for many years. Traditionally titled hyperextensions, I alter the term because unless there is a need, I typically halt the extension at a neutral position i.e. in-line with the body. Therefore to call this variation a hyperextension is inappropriate. (5)
#3 Bulgarian Squats (Slow speed)
In about 1990 a Bulgarian weightlifting coach toured the US espousing the value of a lunge variation with the back foot elevated, and claiming the Bulgarian team had ceased squatting and replaced it with this exercise. This movement became known as the Bulgarian squat, and I experimented and innovated with the speed of movement, including a 5 seconds down, 1 second pause, and 5 seconds up speed. I used it in many programs with athletes during the 1990s and published this variation for the first time in 1998 (1) and in subsequent training programs (3, 4).
Some know this as a Bulgarian squat – with a difference. Face away from a normal height bench, and place your rear leg up on the bench. You can check your distance by having a relatively vertical shin throughout the movement. Place your hands on your head, and keep your chest and trunk vertical throughout. Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground.
We are going to use a speed of 515 – 5 sec lower, 1 second pause top and bottom, and 5 second lift. If you can do more than 10 reps, you can hold dumbbells in your hand. I don’t expect this to be necessary initially. Keep the knee aligned over the feet during the lower and the lift. You don’t need to do a warm up set – get straight into the work set. (3)
#4 Co-contraction partial lunge
I developed this exercise in the 1980s to aid my own recovery from knee surgery and then found it an effective way to progressively prepare my knee joint for impending loading. I called it the ‘co-contraction partial lunge’ and used this movement extensively on myself (as I do with most new developments) before experimenting with in on athletes. I published it for the first time in 1998 (1).
The start position of the Co-contraction Parial Lunge. (6)
• stand with one foot forward, the other back.
• feet should be shoulder width apart.
• flat footed on front foot, rear foot on ball of toe.
• lower the hips about 6 inches (15 cm) or less depending upon what range you are able to perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead leg during both the eccentric and concentric phases.
• also focus on recruiting the gluteals of the lead leg. To facilitate this, place the fingers on the hand opposite of the lead leg on the VMO of the lead leg, with the intent of facilitating contraction. Place the fingers of the same side as lead leg hand on the gluteal of the lead leg for the same reason.
• you may find that initially your ability to recruit through range is limited – so use only that range through which you can recruit to a satisfactory level. (5)
#5 Flutters
This is an exercise that I developed around the early 1990s and called ‘flutters’, as I began rehabilitating more athletes recovering from shoulder surgery. I wanted to establish injury prevention strategies to prevent such injuries, rather than rehabilitate them. Once I was confident on certain hypotheses regarding the causes or at least contributions for these injuries, I begain routinely using drills like this on all athletes prior to all upper body training sessions. I published this exercise for the first time in 1998. (1).
The end position of the palm down variation of the Flutters. (6)
On your stomachs, hands straight, hands off the ground, thumbs in the air…(10 reps done by participants)…palms are down (5reps done by participants)…little fingers are up (participants do 5 reps now) now do figure of 8’s, palm down. (10 reps done by participants)…I call those drills flutters.. I gave you four different ones. You don’t need to do four different ones, I just showed you some variations. I call them flutters.
This is a control drill for training scapula retraction through selective recruitment of the rhomboids and other scapula retractors. The aim of this drill is to rehearse selective recruitment, not to cause fatigue.
#6 Hip/Thigh Extensions
This is an exercise that was only used in women’s aerobic glasses at the time I introduced it as an potential strength training exercise for all in the late 1990s. There was no one name used to describe this movement, so I innovated the name and call it (and all its variations) ‘hip-thigh extensions’. I used this movement along with many other bodyweight or light loaded movements integrated into strength training programs during the 1990s, and published the name and the way i used it from 1998 onwards (1, 2, 3, 4).
The end (top) position of the hip/thigh extension. (6)
I call this the lying hip/thigh extension… (7)
• lay on your back on the ground, arms out on the ground at 90 degrees from the body. Bend one knee so the foot is flat on the ground as it would be in a situp.
• keeping the other leg straight and in line with the trunk at all times, drive down with the bent knee foot, causing the body to lift.
• the top of the movement is when the straight leg is in line with the thigh of the bent knee, which is about a 45 degree body position.
• make sure the body is straight at this point.(8)
#7 Limited Range Prone DB Row
I developed this variation of a conventional exercise around 1990 as part of my ‘control drill suite’ of exercises, a concept in itself (control drills) which was a new and original concept, intended to be performed at the start of the workout. This exercise was specifically aimed at countering the anterior pulling/shortening caused by the bench press. I called it ‘limited range prone DB row’, and published it for the first time in 1998.
• Lie face down on a prone bench, arms off each side of the bench.
• Hold a DB in each hand.
• The position of the arms (i.e. prone, supine or neutral) can be varied.
• Row the DBs by lifting the elbows up as high as they can go, then lower the DBs down about 1/3 of the way down. This is the range you will be using – the top 1/3 of the full movement. (7)
#8 Scarecrows
I introduced this exercise in my ‘control drill suite’ of exercises around 1990. This exercise was specifically aimed at training scapula depression through selective recruitment of the lower trapezius. The aim of this drill is to rehearse selective recruitment, not to cause fatigue. I called it ‘Scarecrows’ and published it for the first time in 1998 (1).
The end (top) position of the (two arm variation) scarecrow. (6)
• Hold one hand up as if you are being held up a gun-point, but bring the elbow down as low as you can whilst keeping the lower arm perpendicular to the ground and the arms in the frontal plane.
• Take the other arm up behind the body and place the fingers on the shoulder blade of the side that has the arm in the air.
• Raise the arm in air slowly, feeling for any movement of the scapula with the other hand behind the body.
• As soon as you feel and – and I mean any – scapula movement, terminate range, return to bottom position, reset and continue.
• When range ability starts to reduce, terminate set. (5)
#9 Single Leg Back Extensions
The two leg version of this movement is an industry staple. It was known as a ‘hyperextension’. However, I developed the single leg version in my search for a full suite of unilateral exercises for the lower body around 1990. This search was prompted by my personal needs for rehabilitation exercises post knee surgery in the 1980s, and was further refined in application with athletes needing to prevent or rehabilitate lower body injuries. I called it ‘Single leg back extension’ – note, not hyperextensions and published it for the first time in 1998. (1)
The bottom position of the single-leg hip/thigh extension. (6)
Some know this as a hyper extension. Whatever – get on a normal bench or a purpose made bench – have your hips and legs supported, face down, with your trunk hanging off the end. You will go from head nearly on the ground to where the upper body is in line with the legs. Provided you are up to it, have only 1 leg hooked under the foot holders (or if using a standard prone bench, have your partner hold down only 1 leg). You may have been thinking up to this point how easy this routine – well, the honeymoon is over – you are about to face reality! (3)
#10 Single Leg Bent-Knee Deadift (King Deadlift)
The two leg version of this movement is an industry staple. I introduced the single leg version in my search for a full suite of unilateral exercises for the lower body around 1990 and published it for the first time in 1998 (1). I called it the ‘Single leg bent knee deadlift’ or ‘King Deadlift’.
The bottom position of the single leg bent knee (King) deadlift. (6)
This is a single leg bent knee deadlift – one of my very own creations! Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. Hands on hips or by side. The aim is to bend the knee of the supporting leg until the knee of the non-supporting leg is brushing the ground. In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout). If this is the case – and I expect it will be – look to increase the range from workout to workout.
You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement. Keep the working knee aligned neutrally throughout the movement. Take 3 seconds to lower, 1 second pause each end and 2 seconds to lift. No warm up set needed. When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands – this I suspect is a long way off! (3)
#11 Single Leg Good Morning
The two leg version of this movement is an industry staple. I introduced the single leg version in my search for a full suite of unilateral exercises for the lower body around 1990 and published it for the first time in 1998. I called it the ‘Single leg good morning’. This exercise was intended to be performed with a barbell, commencing where needed with a broomstick.
The bottom position of the single leg good morning. (6)
This is exactly the same as above except I want you to start with a broomstick or 10 kg bar on your shoulders ala the Good Morning Exercise. I have simply shifted the external resistance, and affected the joint angles at which the load will be experienced. Hold onto the broomstick/bar with your hands in the normal fashion. (3)
#12 Single Leg Partial Squat
This is an exercise that I published for the first time in 1998 and called it ‘single leg partial (range) squat (standing on low block)’. This exercise was prompted by my personal needs for rehabilitation exercises post knee surgery in the 1980s, and was further refined in application with athletes needing to prevent or rehabilitate lower body injuries – and was aimed originally and specifically for avoiding the joint angles that chronic or post surgery individuals experience at the patella-femoral joint. This exercise was intended to be performed with bodyweight initially, with the options of adding external load (e.g. dumbbell) or increasing the range of movement.
The bottom position of the single leg partial squat standing on low block. (6)
Stand on the edge of a low block (e.g. 1/3 to ½ the height of a normal bench height). Have the weak leg on the box and the strong leg off the edge of the box. Bend at the knee of the weak side, lowering down (2-3 seconds) until the sole of your feet almost brushes the floor. Keep sole parallel to ground. Pause for 1 second and return to full extension in about 1-2 seconds. At the 10th rep, pause at the bottom position for 10 seconds. You must not rest the non-supporting leg on the ground at any stage during the set. Hands on hips. Then continue reps until you get to 20. Repeat the 10 second pause. Can you go on? If yes, remember, what you start you must finish – this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps. If you get to 50 reps, look to raise the height of the block. Preferably don’t hold on to anything during the set – the challenge of balance will add to the fatigue. However you may wish to do this near a wall or squat stand just in case. You don’t need to do a warm up set – get straight into the work set. And be careful when you get off the block at the end of the set…..! (3)
#13 Single Leg Ski Squat
The two legged version of this exercise has a long history in a variety of training environments. I innovated this exercise option with the one legged squat, to add to my suite of uni-lateral lower body exercise options. I found isometric contractions to have a large role in injury rehabilitation, and then applied successfully to general strength training. This exercise was intended to be performed with bodyweight initially, with the options of adding external load (e.g. dumbbells).
You may have seen a recreational ski enthusiast do this one, but don’t get too comfortable. You might get a big surprise here. Place your feet shoulder width apart about 2 feet out from the wall, and lean your back against the wall. Bend your knees to a half squat position. This is position one. After a specified time, lower down to position two, about 2 inches lower. After the specified time, lower another 2 inches down to position three. You should be about thigh parallel by now. Use another 2 lower positions, with position five being about as far as you can bend at the knees. How long is the specified time? Start with somewhere between 10-20 seconds per position, adding 5 seconds per workout. The 5 positions done with no rest between them constitutes a set. Just one set on day one remember. If you are finding this too easy? Do it on one leg at a time.(3)
#14 Single Leg Stiff Legged Deadlift
I took the two legged version of this exercise and innovated this exercise option with the one legged variation, to add to my suite of uni-lateral lower body exercise options around 1990. This exercise was intended to be performed with bodyweight initially, with the options of adding external load (e.g. dumbbells).
The bottom position of the single leg stiff legged deadlift. (6)
Stand on one leg – have the other foot off the ground, but kept roughly parallel with the leg doing the supporting. Bend the knee slightly, but that knee angle should not change during the exercise (get a partner to watch for this, as it will be tempting to do so!). Now bend at the waist, allowing the back to round and reach slowly towards the floor. If your range allows, touch the floor with the fingertips and return to the starting position. Use a speed of 3 seconds down, 1 sec pause at the ends, and 3 seconds up.
You may struggle with balance, but persist – you will be developing the muscles in the sole of the foot! The first time you do this you may find you are touching down with the non-supporting foot regularly to avoid falling over. This is ok, but in later workouts, try to minimize this. When you have mastered this exercise, and touching of the ground by the non-supporting leg means terminate the set – this is your challenge.
Don’t be surprised if you can only do 5 reps on day 1! Look to increase the reps from workout to workout. Hold light DB’s in your hand ONLY when you get to 10 reps at the speed indicated. No warm up set necessary. Remember the weak side rule. (3)
#15 Squat
I innovated the two legged version of this exercises during the 1980s with a model of technique to suit the particular outcome I was after. Ironically, unlike most of the more simple yet unique creations I released e.g. single leg stiff legged deadlift, this technical model of the squat has not been copied as much. I believe this is because part of the model, involving ‘sucking the stomach in’, has been perceived to be counter to the most popular belief, that there is only one way to squat, and that is by pushing the stomach out.
Place the bar as high on your neck as comfortable. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground. Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks. This will ‘set’ your pelvis in a slightly posteriorly rotated position. As you lower, keep the hips in line with the spine – which means maintain this hip position. Don’t misinterpret this – you can flex forward at the hips, just don’t change the hip/spine relationship. Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase. The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly. (3)
References
(1) King, I., 1998, Strength Specialization Series (video/DVD)
(2) King, I., 1998, How to Write Strength Training Programs (book)
(3) King, I., 1999, Get Buffed!™ (book)
(4) King, I., 1999, Limping into December Pt 1, T-mag.com, Nov 1999
(5) King, I., 2000, How to Teach Strength Training Exercises (book)
(6) King, I., 2000, How to Teach Strength Training Exercises (DVD)
(7) King, I., 2002, Get Buffed!™, Ch 10, Control Drills, Sample Control Drills for the lower
body
(8) King, I,, 2003, Five Ways to go deeper, T-mag.com, July 2003
Notes: the pictures from my 2000 DVD ‘How to Teach’ were modelled by one of my clients, a dual Olympian and Olympic Gold Medallist
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First published – 2013, Legacy – Ian Kings Training Innovations, King Sports International (Book)