Here’s NFL QB Taylor Heinicke on a Landmine Squat using the BANA 2:1 protocol (Bilateral Assisted Negative Accentuated) method or up with 2 limbs down with 1 limb.
Also huge congrats to Taylor for having an awesome year going 5-3-1 as a starter. Big things to in this coming year and excited to see the doors God opens for him!!!
Let’s discuss the BANA 2:1 squat. Essentially you’re going down with 1 limb and up with 2 limbs. This allows eccentric overload as the lifter can select a weight that would normally be too heavy for them to lift back up with one leg (125% 1RM single leg).
Research shows eccentric overload is one of the most effective training techniques for inducing functional strength & hypertrophy gains. It’s also very effective for bulletproofing the joints & preventing injuries not to mention boosting athletic performance & explosive power.
The BANA 2:1 method is one of the safest & most effective ways to accomplish this. It can also be done on any lower body drill including barbell squats, deadlifts, RDL’s, & more.
These also have a bonus benefit of working stability, motor control, & balance while also exposing & addressing asymmetries, imbalances, misalignment, & more. Aim for 3 sets of 3-4 reps per leg.
See 25 more BANA 2:1 Eccentric Overload Leg Exercises in full article at copy paste https://www.advancedhumanperformance.com/blog/eccentric-accentuated-training-legs .
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