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Old 06-05-2007, 11:26 PM   #1 (permalink)
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Default Bulgarian Split Squats

Any good tips for these? I'll definitely be doing these BW only for awhile.

I'm wondering how exactly you tell when you have enough extension in the back leg.

It's hard for me to judge since I'm so wobbly doing these.
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Old 06-05-2007, 11:42 PM   #2 (permalink)
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You're gonna be wobbly. It's a tough exercise and you're trying to balance on one foot while holding weight.

I try to go with either the standing leg straight or with the foot slightly forward and I like to have my whole instep on the bench, not just the toe.
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Old 06-05-2007, 11:57 PM   #3 (permalink)
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Do them like they show in the book But maybe after you get the wobble under control- if you do Actually at the beginning I put the bench against the wall, so I could put my foot against the wall to help balance, esp. with weights. I'm doing FL for the second time, and yesterday I did not lose balance once. May be a PR
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Old 06-06-2007, 12:35 AM   #4 (permalink)
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I should have asked, you do wear a flat sole shoe such as chuck taylors or nike frees, right?

Else, you do it bare/socked foot.
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Old 06-06-2007, 06:07 AM   #5 (permalink)
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I also pick a spot on the wall across from me to focus on while I do the exercise. It helps me keep my balance a bit. Otherwise, these are just plain hard!!! But, keep at it...it will come.
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Old 06-06-2007, 08:12 AM   #6 (permalink)
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I used to pull my bench over so i faced a wall, then i put my hands out and touched the wall with just a few fingertips, and slid them up and down the wall as i went, and progressively took fingers off the wall til i only needed it to stabilize myself occasionally, and now i rarely lose my balance
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Old 06-06-2007, 08:51 AM   #7 (permalink)
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Quote:
Originally Posted by SpacecityPaula
Any good tips for these? I'll definitely be doing these BW only for awhile.

I'm wondering how exactly you tell when you have enough extension in the back leg.
Lower your body until your forward leg is at least parallel to the floor, then you will have enough extension in the back leg.

Quote:
It's hard for me to judge since I'm so wobbly doing these.
Assist your balance with breath control. Before you move, inhale deeply and lock your rib cage onto your pelvis with a tight contraction of your whole core. Maintain that pressure throughout the movement. Exhale after the point of greatest exertion on the way back up.

Any time your spine bends you'll change your center of gravity and lose your balance. You have to stay tight, chest up, eyes forward. Having a wall or other structure close by to touch if you need to is always helpful.
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Old 06-07-2007, 05:39 AM   #8 (permalink)
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I have a question regarding BSS. When I'm doing a set, it seems like the back leg gets almost as tired as the front leg, and when I go to switch legs, it's already fatigued somewhat. Is this normal, or am I doing something wrong? (Actually, it's much worse in my right leg, where I still have some healing nerve damage from pregnancy.)
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Old 06-07-2007, 05:47 AM   #9 (permalink)
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Quote:
Originally Posted by LT Hebert
I have a question regarding BSS. When I'm doing a set, it seems like the back leg gets almost as tired as the front leg, and when I go to switch legs, it's already fatigued somewhat. Is this normal, or am I doing something wrong? (Actually, it's much worse in my right leg, where I still have some healing nerve damage from pregnancy.)
I have that same question, Michelle... I always just took a few extra seconds (like, sometimes 60 of 'em!) before I set up for the opposite leg, but I'm not sure if that is really the *right* way to do it.
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Old 06-07-2007, 06:06 AM   #10 (permalink)
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Same here....
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Old 06-07-2007, 08:15 AM   #11 (permalink)
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Both legs are working, but the stronger your forward leg the less you'll tend to push with the back leg. So make it your goal to push less and less with the back leg. Your (lack of) flexibility in the back leg will affect what you feel in that quad too.

A few months ago I asked Mike Robertson a few questions about the BSS. In part, I asked: Is the quad of the back leg supposed to contract to return you to standing or should you make an effort to relax the back quad and drive upward with the glutes of the forward leg only? How does lengthening the distance from the foot on the ground to the support bench change the muscles that are recruited? Do you always want to spread out as far as possible?

Here's a portion of Mike's answer:
Quote:
In my opinion, you shouldn’t be using the back leg at all in a BSS; if you do, that means your glutes/posterior chain/working leg aren’t strong enough with the load that you are using. As with any single-leg exercise, the greater the stride out, the greater the emphasis on the posterior chain. The short-stroke versions all put more of a premium on ankle mobility and quad strength.
He also suggested that I was overthinking it--paralysis by analysis. So, just do it.
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Old 06-07-2007, 08:20 AM   #12 (permalink)
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To add to what has already been said, keep the Dumbbells as close to your body as possible and descend into the squat as a unit trying not to move the DBs.
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Old 06-07-2007, 08:22 AM   #13 (permalink)
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That's a great post, Lisa. Thanks.
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Old 06-07-2007, 08:29 AM   #14 (permalink)
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Along with the long stride out with the front foot as Mike Boyle suggests, I really focus on keeping the weight on the heel of my front foot. If my weight gets out on my toe, not only does it seem to fatigue the quad quickly, but it also seems to tire out the back leg as it holds me back from tipping forward.

If I keep the weight on my heel, it feels like the entire posterior chain is firing, and my back leg can hang and be relaxed. It may not work for you, but my BSS changed dramatically after this small shift in where my weight was coming through the foot.
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Old 06-07-2007, 09:07 AM   #15 (permalink)
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Good point RL. The weight should always be on the "7" (imagine a 7 on the bottom of your right foot), but err to the heel and never shift fully to your toes. That's true for any exercise that requires you to stand planted on your feet (or foot as the case may be).
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Old 06-07-2007, 09:43 AM   #16 (permalink)
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Quote:
Originally Posted by Cynic
I should have asked, you do wear a flat sole shoe such as chuck taylors or nike frees, right?

Else, you do it bare/socked foot.
That was a key for me. Having started at a new gym I was a bit wary of walking in with my Chuck Taylors on. Probably worrying a bit too much about how I looked or building my "gym cred" at the new place. I noticed that squats were hurting my low back, and lunges were very wobbly. Switched back to my Chuck's this week. It's amazing how different (better) squats feel and how more stable my lunges and even those BSS's are.

I'm still getting my IH8BSS license plate.
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Old 06-07-2007, 09:46 AM   #17 (permalink)
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Balance is better maintained with the eyes open and focused on some point outside the body, like the floor in front of you... where your gaze easily, naturally falls. Maintain that focus on your gaze, it'll help.

(That's what usually helps with my balance in yoga... and standing on one leg with the other high in the air behind you and your arms out while twisting your torso definitely requires balance.)
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Old 06-07-2007, 09:55 AM   #18 (permalink)
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Quote:
Originally Posted by DrWheatie
That was a key for me. Having started at a new gym I was a bit wary of walking in with my Chuck Taylors on. Probably worrying a bit too much about how I looked or building my "gym cred" at the new place. I noticed that squats were hurting my low back, and lunges were very wobbly. Switched back to my Chuck's this week. It's amazing how different (better) squats feel and how more stable my lunges and even those BSS's are.

I'm still getting my IH8BSS license plate.
Interesting. I would think that anyone who would take "gym cred" away from you for wearing chucks isn't someone you would want gym cred from anyhow.

Og.
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Old 06-07-2007, 10:03 AM   #19 (permalink)
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Quote:
Originally Posted by DrWheatie
I'm still getting my IH8BSS license plate.
Great idea. BTW - I renamed these the Bulgarian Death Squats long ago.

Really good advice from everyone here. As hated as this move is, I believe it's effectiveness can't be underestimated.
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Old 06-07-2007, 10:13 AM   #20 (permalink)
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Quote:
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As hated as this move is, I believe it's effectiveness can't be underestimated.
Uhhh.... I think you meant the opposite?
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Old 06-07-2007, 10:18 AM   #21 (permalink)
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Quote:
Originally Posted by Ogedei
Interesting. I would think that anyone who would take "gym cred" away from you for wearing chucks isn't someone you would want gym cred from anyhow.

Og.
It's that self concious thing. Guys in Nike Shocks curling what I squat watching me do my supine hip extensions.

But your right. I was putting that concern ahead of good technique and injury prevention. Not smart.
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Old 06-07-2007, 11:01 AM   #22 (permalink)
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Quote:
Originally Posted by finboy
As hated as this move is, I believe it's effectiveness can't be underestimated.
Quote:
Originally Posted by RedLefty
Uhhh.... I think you meant the opposite?
Haha! I had a nagging feeling there was something wrong with that sentence, but couldn't put my finger on it!
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Old 06-07-2007, 11:08 AM   #23 (permalink)
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I've never done squats of any kind in anything except for my running shoes. Not for fear of being made fun of, but from lack of knowing otherwise.

How big of a deal is shoe type in regard to these types of movements? Am I hurting my ability to improve by not changing my shoes?

I can't imagine running in a pair of chucks. Seems unnatural, though I might be suprised. Do you all have multiple pairs of shoes for different exercises?

Last edited by AFI82 : 06-07-2007 at 11:24 AM.
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Old 06-07-2007, 11:13 AM   #24 (permalink)
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Quote:
Originally Posted by finboy
I renamed these the Bulgarian Death Squats long ago.
I think of them affectionately as "Bastard Split Squats"
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Old 06-07-2007, 11:13 AM   #25 (permalink)
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I have chucks.. Never use them though. I perfer my nike frees. I can run in them, do anything really. Highly recomend them. I know quite a few people on here use them.

The only thing I find chucks better for is wide stance squatting if you wear a squat suit.. and not many people do that haha.
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Old 06-07-2007, 11:36 AM   #26 (permalink)
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Quote:
Originally Posted by AFI82
I've never done squats of any kind in anything except for my running shoes. Not for fear of being made fun of, but from lack of knowing otherwise.

How big of a deal is shoe type in regard to these types of movements? Am I hurting my ability to improve by not changing my shoes?

I can't imagine running in a pair of chucks. Seems unnatural, though I might be suprised. Do you all have multiple pairs of shoes for different exercises?

This is the thread that got me to wear my Chucks...

Question about shoes

I never really had a problem lifting in running shoes. I just felt more stable after switching. When I went back recently after a long lay off I noticed pain in my low back which has stopped since swithing back to my Chucks.
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Old 06-07-2007, 11:39 AM   #27 (permalink)
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Quote:
Originally Posted by Mahler
To add to what has already been said, keep the Dumbbells as close to your body as possible and descend into the squat as a unit trying not to move the DBs.
Not even to the point of using DBs yet.
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Old 06-07-2007, 11:47 AM   #28 (permalink)
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Quote:
Originally Posted by AFI82
I've never done squats of any kind in anything except for my running shoes. Not for fear of being made fun of, but from lack of knowing otherwise.

How big of a deal is shoe type in regard to these types of movements? Am I hurting my ability to improve by not changing my shoes?

I can't imagine running in a pair of chucks. Seems unnatural, though I might be suprised. Do you all have multiple pairs of shoes for different exercises?
On the recommendation of Bip and others, I tried the squat and deadlift barefooted last week (one of the advantages of working out at home!) Both lifts felt much more stable when I did them, because my feet were well and truly planted and I wasn't trying to "drive" the heel down through the spongy material of the soles of my cross-trainers (which I had purchased so I wouldn't train with my running shoes).

I wouldn't run in Chuck's. But I do have multiple pairs of exercise related shoes.
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Old 06-07-2007, 12:19 PM   #29 (permalink)
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Quote:
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How big of a deal is shoe type in regard to these types of movements? Am I hurting my ability to improve by not changing my shoes?
Here's a little more info on shoes from Eric Cressey's The Ten Best Ways to Improve Your Squat (reprinted from Ryan Lee’s SportSpecific.com Training Journal so no link available):
Quote:
Tip #6: Grip the Floor!

This quote might be a bit hackneyed by now, but “You can’t shoot a cannon from a canoe.”

Your base is incredibly important to generating optimal force; if you don’t have solid footing, you’ll never reach your squatting potential. The best squatters don’t just stand on the floor; they push down into it and grip it in the process. Sprinters and ballerinas want to be light on their feet; squatters want to be rock solid. Grip the floor!

This leads us to Tip #7…

Tip #7: Check Your Footwear.

I cannot overstate the importance of appropriate footwear. The best squatting shoes will have you as close to the floor as possible; most successful powerlifters actually squat in Chuck Taylors (Converse All-Stars) or wrestling shoes, as these sneakers keep their feet as close to the floor as possible. Sneakers with exaggerated heel-lifts should be discouraged, as they shift an athlete too far forward and really just offer an “out” for individuals with poor ankle flexibility (lack of dorsiflexion range of motion). Plus, if there is too much cushioning, the force we’re looking to exert into the ground is “muffled.”
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Old 06-07-2007, 12:34 PM   #30 (permalink)
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Quote:
Originally Posted by AFI82
I can't imagine running in a pair of chucks. Seems unnatural, though I might be suprised. Do you all have multiple pairs of shoes for different exercises?
Eric also wrote in Cressey's Bag of Tricks:
Quote:
The Amenities

1. Separate Set of Sneakers
— I list this one first because it obviously is related to the aforementioned wet sock problem, but it actually has some biomechanical implications, too. Ideally, you'll have two pairs of sneakers in your training bag. The first pair will have flat soles that enable you to be as closely in contact with the floor as possible on posterior chain exercises like deadlifts, good mornings and power squats. The ol' Converse Chuck Taylors are great, as are most wrestling shoes. Some guys favor deadlifting in ballet slippers or barefoot, but good luck with getting those two options to fly in your gym! The second pair of shoes in your arsenal should be a regular cross-trainer with a slight heel lift; this heel lift is important for exercises such as Olympic squats, lunges and step-ups that require deep knee flexion (and, in turn, extra dorsiflexion range of motion). Olympic lifting shoes are pricey, but ask anyone who has owned a pair and they'll tell you that these shoes are pretty damn sweet!
Although I believe that Eric now prefers Nike Frees rather than cross-trainers. He mentions them often, as he did in this recent deadlifting tip: Deadlifting Footwear

Dr. Stuart McGill also had some interesting comments about how the feet affect back health. This is from his interview at T-Nation, Back to McGill:
Quote:
T-Nation: Last weekend, you touched on the topic of "powerful feet" in elite athletes, noting that everything starts from the ground up. Can you go into a bit more detail on this topic? How does it relate to back health and performance? And I'm sure that our audience would love some training tips in this regard.

Dr. McGill: It depends on the athlete. In the lifter, optimal hip extensor power requires hip external rotation and abduction. To do this, the lifter needs to grip the floor isometrically, try and externally rotate the hips, and also "spread the floor."

The floor grip is accomplished with the toes and the heels actually gripping the floor inside the shoe. This also widens the base of support and gives the lifter more stability, which ultimately creates the conditions for optimal hip drive and the steerage of load through the linkage.

Sometimes we start shoeless foot gripping exercises with the lifter to develop this type of essential foot athleticism. We'd also do this with golfers and strongman competitors who have to grip the ground when pulling/pushing, etc.

On the other hand, a runner or jumper needs to stiffen the foot and optimize the short-range spring. This would constitute an entirely different type of training that would probably include rapid foot "ricochet" exercises, for example.

I must also mention that I claim no expertise beyond the back; however, if the issue relates to the back, I want to investigate it. Foot athleticism is very important for back performance!
Eric also had a blog post not too long ago that discussed the negatives of wearing a higher heel: Nike Shox and High Heels
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Lisa Holladay, CSCS
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