The BEST Bulgarian Split Squat Tutorial
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- čas přidán 22. 04. 2022
- How to bulgarian split squat collab with JPG Coaching.
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#bulgariansplitsquat #JPG - Sport
Bro is fighting different demons using 100s for Bulgarians 💀
💯
@s v i mean, he's got the quads so i won't question him 😂
It's lbs... That's lightweight
😹
@@Zack_ChillInghow is 45kg db bss lightweight? U prolly do 1 4th of that
Ima try using plates. I use a bench and it's pretty challenging, doesn't feel right. I think my foot is too high up. I'm dumb for not thinking of this sooner lol
Just don't raise the back foot at all - turns into the ATG split squat and personally I think it feels much more stable but still provides the same effect
Literally same bro, live and learn ahaha
Totally agree! Today, I’m using plates because I feel like a baby giraffe doing it with the bench
I immediately went downstairs to my home gym and tried these with a 12" elevation (fitness step) instead of using my bench. It felt so much better and 1000 times less awkward.. I always assumed that my leg needed to be up higher so my knee didn't hit the floor but even at just 12" it's not an issue. Thanks for this!
fuck im jealous of the home gym homies 😪
@@Alex-ql1fd same
Thank you! Also being “vertically challenged” I struggled so much with balance when using the bench to put my back foot on. Thanks for the tips
This is amazing. I always feel awkward using the bench, felt too high. Going to try the plates tonight!
Man I've needed a deep dive on this and guess who saved the day
I know I always save the day❤
@@Dodo-sb2sm No he www talking about me ❤
Your videos are always so great, I really appreciate what you do
Thank you
Same. Dope dude
Keeping the back foot flat on the bench, rather than only the toes contacting the bench, aids immensely with balance.
Bro hearing the term “movement optimization” just blew my mind. This is the type of stuff I struggle with so much.
Not sure how common this is but my body seems to be really dumb. Like I need to understand mentally what muscle group I should use with certain exercises so I can avoid hurting myself.
that's not at all dumb
Not dumb! We're not born with good body awareness. Filming yourself and correcting can help, so can a coach, also try yoga or dance classes!
Did these with a bench yesterday and my ankle was not happy. I too am vertically challenged and they felt harder than they needed to be
I feel like this then becomes a weighted lunge. Similar movement but when done with more elevation like the bench it works different muscles. It’s actually great to do a lower elevation to build up to the bench. The higher elevation makes your back leg get an amazing stretch if you’re strong enough and flexible enough. Lower weight more reps is always better in the beginning of a new work out. A coach of mine used to have us do it on a bench with a bosu ball under the front foot to work on balance. That shit was wild. Anyways, to whoever’s reading keep pushing yourself to do something physically challenging everyday. ✌️
I kept forcing myself to use the bench or something high like that and its so challenging but not in the right way 😂 this is making me wanna try different heights! Ive enever seen anyone else use something as low as plates! Thank you!
Man that roller thing looks dope, I wish my gym had those
My gym has😢😢😢😢
use the back padded part of the hamstring curl machine and adjust height as needed
use the bar on smith machine, does the same!
That's how I always do it but watching other people made me feel like I'm doing it wrong. This video now makes me more confident
thank you for this! All this time every program has the back leg up really high which feels awful to me. Lower feels so much better and Im able to do proper form
Tried it for the first time yesterday, a bench was not great. This is 🏆
I like having my front foot elevated. I have long femurs, so the front foot elevation gets much better depth
This has been the best examplenive seen so far.
Man, really enjoy your content. Super practical. Thanks.
Thank you! Great tips. You're the best 👍
I made them myself but okay hank you
Longer version wanted
Great video!!
Isnt it🎉
@@Dodo-sb2sm why not?
I love this exercise and do twice every week
Perfect
The difference I felt with this 😮
Thanks
Gotta make sure to breathe as well. First time I did them I almost passed out because I wasn’t breathing properly
Thanks for the advice! I get a good workout using the bench but also feel my back leg kicking to help get up(Not because of weight but because of past acl surgeries) which I don’t think is correct.
Thanks!
My rear knee feels odd when I do this. Like I can feel tendons catching on the edge of the top of my fibula. It's horrible
Let’s go JPG
Recently, I’ve been getting a ton of adductor involvement during my BSS, to the point of limiting what I can do due to pain (and I think leading to an adductor strain). I’ve messed around with different rear foot heights, front foot positions, and even lightened the weight, but I still am limited by adductors. Do you know what might be going on? I don’t have issues on any other bilateral or unilateral movement pattern.
0:52 Looks just like Markiplier
JPG variation also makes it much easier to load that back leg...
I've been trying to find out when you recommend using shoes vs lifting/squating barefoot.
If it’s lower does it create further emphasis on glutes or quads?
100lbs on each side, this dude is strong
I confused about what is the correct way to place the rear foot laces down or Toes support,?
Just swapped these in to my program in place of leg presses last night. Feeling a HUGE burn in my left quad compare to my right (not just while it’s being actively worked but while I’m using it as the support leg). Seems there might be an imbalance there. Hoping that clears itself up and interested to see how I progress in these and if I’ll get any strength and growth from these. Gonna lower my support foot a bit to see that affects things. Thanks for the tip.
you could've just did one legged leg press
@@henryyu4694 I could’ve
Alo bro... buenas noches.
Porfa nomas pedirte porfavor pusieras un traductor al español... cuando hables sobre tus consejos para los ejercicios porfa Mister...
Soy un seguidor de tu canal muy súper. Por cierto tus consejos son me son muy útil.
Saludos desde Bolivia.🖒😎👏💪
I noticed that you're initiating hip abduction for the knees to be in line with the foot like in a squat. Should this be emphasized with Bulgarian squats as well?
What’s the difference if you keep your rear leg on the ground instead of elevating it? Is it bad form that can lead to injury?
The subscribe button is blocking the pop-up info about percentages
Thanks. I needed that.
You're welcome
Given you have stairs, 2 dumbbells.
2 steps apart stair climbing while holding 2 dumbbells
VS
Bulgarian split squats.
If both done properly which is better and why?
I was wondering why I felt so unbalanced on the bench defs needa try this as I have shorter legs
Hey 👋 I would really love for you to find someone who has flat feet/severe over pronation and how to combat everything wrong with it. I literally can’t do a Bulgarian split without tipping over. Or the knees caving in. I can’t help it my feet have zero arch and the bones and ankles are set in their ways.
Try positioning your foot farther forward. I have flat feet and one disfigured foot fro ma childhood injury, and I have to place that foot farther forward to keep myself from tipping forward. I'm not sure about the knee cave in tho.
So a hybrid between Bulgarian split squat and regular split squat basically?
i always feel like its hurting my back when my rear foot is up, i tried many different corrections. stays iffy.
i got a wuestion do weighted bulgarian squats stunt growth
I need help. my elbow is crackly . I can crack it 50 time in a row. Normally without pain but it feels weird.
If you want to put hair on your chest, do a 1 and half rep pace going to at least 90 degrees, your thighs will burn, your cardio will greatly improve and you will grow. Aim for high reps of course, increase weight over time
I have shooting pain when I do the right side in deep glute/ high hamstring. Anyone experienced this? I can still squat fine!
What are those white Nikes with the orange/yellow sole?
what is the roller called
If your doing this the first time. Good luck on the next few days 😎
Like everyone else I've been doing this exercise with a regular bench for years! Always grueling and worthwhile but also awkward as hell. I will be switching to just using a couple plates now.
My guy really called short people "vertically challenged"😂
I was recently diagnosed with a herniated disc but assuming this is far safer than traditional squats (front or back) for maintaining glute strength?
Yup, these were my go-to when my herniated disc didn’t allow me to do any lower body movements with axial loading. It honestly depends on how severe your injury is but you can never go wrong with BSS and belt squats. Those two should be enough for quads anyway, injures or not
second microphone sounded x12 better
might aswell do 6 sets of legs extensions if you’re doing this for quads, bulgarian is a one way ticket to injury
Massive calves damn am so jealous
How much distance
Where did you get those nikes?
I cant seem to get a full range of motion
Biggest problem I see with most people is the back leg not internally rotating when descending. The squat cue to externally rotate your legs has made it a habit for most people to do that with all lifts. If the back leg stays externally rotated during descent you’ll lose your balance.
each leg ?
Gives one tip for the lift.
The BEST Bulgarian Split Squat Tutorial!!!
1) Height of back leg
2) Torso/Shin angle
3) Weight distribution
🤷🏼♂️
0:01
No matter what I do I lose balance with this one. But it's the best way to hit my quads so I just use one arm to stabilize myself on a wall or something.
I put just the front of my foot on the edge of the bench. Better balance for me.
Will this work for my ass even if its like a 6-12" height?
If goal was 100kg back squat, what would a Bulgarian split squat goal be?
I'm doing those for sets. I do 50kg total load for split squads. But I'm sure you could do with 10kg less.
i personslly like a 12" box with kettlebells, but using a bumper pkate or 2 might be a good adjustment.
if youre a sociopath like some of the weightlifters i lift with, you can do these 3x a week. 💀💀💀💀💀💀
It’s amazing how weak my legs are in this position
Stable PELVIS ???
Fuck that thats torture for me 😂
Why is the volume so off
So complicated!
Markiplier getting them gains
Wow! So my bench is too high!
Vertically challenged 😂😂💀💀
If ur power lifting, never elevate front foot/ use ball of foot. U want a better proprioceptor and balance on foot flat on the ground tripod style.
It’s really hard to do with bench height. I feel it more on my bench leg 😂
@@cold_servo_pie I only feel the glotus at the beginning of the 1st set. After 3, 4 reps I only feel my legs.
I agree with you both.
Lol what’s JPG fitness doing in this
Me and a buddy have now swore off this exercise he tore his quad and i messed both knees up doing these with 50lb dumbells which i didnt think was a lot but sorry we are never doing these again. Both experienced lifters.
don't trash a phenomenal exercise bc y'all screwed it up.. slow it down, full rom
@@alexhowley9834 it wasn't speed or ROM it was angle I've done them a couple times since then it is a good exercise but for me it's risky so I don't do it that often
why does everyone wear nike blazers
Hopefully the injury doesn't snap off more 🤣🤦😬
The last guy form looks bad and then it was better😂
Just use some stairs for the back foot smh
Split squats are for destroying your quads on your rear leg.
Not a bulgarian - it's front leg emphasis
this guy is on hella gear
Idk
Whete are their masks!!!
Go away.
That bit at the end for us shortys 🤌
Gave me a hernia today
Thank you for this item my son.
Irish Bob😇🤗😎🍀🇮🇪🇨🇵🦾🩺🥂
0:01