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split squat

Whether you are trying to maximize bone density at a young age or simply maintain it at an older age, your choice of exercises will be the key to your success. Select exercises that allow for large amounts of force and power to be displayed. Also, choose exercises that effectively stress multiple muscle groups as muscle preservation is highly associated with bone density.

The last two exercises in our series of six are listed below:

Power Clean

The power clean is a great exercise to stress the bones of the feet, lower/upper legs, hips, spine, clavicles, and even arms to a smaller degree. Power Cleans are a great movement for improving full body power, but they are a bit more advanced. You should probably refrain from this exercise if you have under one year of weight training experience. This exercise offers some of the highest power outputs of any exercise.

BetterBonesWk3

 

 

 

 

 

 

Split Squat

This is a good exercise for everyone, but especially for those who have low back issues (degenerative discs, bulging/herniated discs, etc.) and those at risk for osteoporosis often do. It places very little stress on the low back, incorporates a large amount of lower body muscles, works on balance and, most importantly, allows for very heavy loads to be used.

Click on the link below for step by step instructions and video demonstration on how to perform a power clean and split squat:

 

-Jeff Tirrell, B.S., CSCS, Pn1

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