ASK A TWENTY-SOMETHING guy his go-to move in the gym, and you’ll most likely get an answer that’s all about big weights. All the squats, deadlifts, and heavy presses are certainly useful—and once upon a time, Bryan Krahn, creator of MH’s Max Muscle After 50 program, would have picked one of those exercises. But Krahn is 53 years old now, and he’s got a lifetime of experience training himself and working with clients.
And all of that has taught him that there are different considerations as you age. Instead of opting for pure poundage, he’s much more likely to choose an exercise that will keep his body feeling good while he’s still building muscle and strength. For that, his top move is the dumbbell split squat.
That combination of big time bilateral effort and postural restriction led to back pain. But once he matured and altered his training plan, he realized that his split squats, which some might classify as accessory work, had become one of the most important movements in in program. Krahn is quick to note that split squats alone won’t fix your aching back, and his experience is unique to his own circumstances.
But if you’re in a similar situation, you might want to give the move a try. Use the dumbbell split squat to add a unilateral element to your workouts. If you’re feeling unsteady, start without the load, then work your way up to the weights.
You can use the split squat in addition to bilateral squats on leg day or as your go-to unilateral move during a full-body workout session. Start with 3 sets of 6 to 8 reps per leg. Want more than just one exercise to help you stay in shape as you get older?
Krahn’s entire Max Muscle After 50 program will give you the blueprint. Brett Williams, NASM-CPT, PES, a senior editor at Men's Health, is a certified trainer and former pro football player and tech reporter. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
Extract — continue reading at the source.
