Between 2 Racks
Between 2 Racks is a strength training podcast from KILO, a coach-led education company built to support personal trainers and strength coaches who want a deeper, more durable understanding of training.
The goal is simple: create a home for sound knowledge. Not trends, not shortcuts, and not recycled talking points.
Each episode explores program design, loading, periodization, and coaching decisions through real-world application. We focus on what holds up over time, where theory breaks down in practice, and how coaches can make better decisions for the people they train.
Hosted by experienced coaches with decades spent in private training, performance settings, and long-term athlete development, the conversations are practical, honest, and grounded in principle.
If you are a coach looking for clarity, depth, and a place to think critically about training, Between 2 Racks is that space.
Let’s kick it!
Between 2 Racks
Split Squats: Our Love-Hate Relationship with the Split Squat
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Split squats—love them or hate them, they’re a staple in many training programs. But how do you really get the most out of this powerful yet often misunderstood exercise?
In this episode, we take a deep dive into our love-hate relationship with the split squat, breaking down why we eventually move on from it in our programming and what it takes to build up the strength, stability, and mobility to perform it effectively. Learn the key regressions and progressions for split squats, as well as step-ups, to optimzie the movement for any client or athlete.
We also share our favorite split squat variation for hypertrophy, explore common mistakes people make, and provide actionable tips to maximize its benefits. Whether you’re a coach programming for others or a fitness enthusiast looking to master this unilateral, yet bilaterally demanding, exercise, this episode is packed with insights to elevate your lower-body training game.
Tune in to uncover how to make split squats work with you—not against you—and take a fresh look at an exercise you either swear by or love to avoid!
Stay Connected with KILO:
- Have Questions? Send them to us here and we will answer in our Rapid Fire Episodes!
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- Visit Our Website: For more information, and to register for our courses, visit TRAINKILO.COM.
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- Follow the Crew: Kelsey, Stephane, Pauric & Alexandra
- Want to Contact us?: Reach out to us at info@kilostrengthsociety.com