A Case for the Bulgarian SPLIT SQUAT & How to Do Them!
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- Опубликовано: 19 дек 2018
- If you are not doing Bulgarian Split Squats as part of your Assistance work and you are a Strongman or Powerlifter, than you are making a mistake. Here is a run down on some of the benefits and a quick how to.
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I searched the meaning of "Underrated". It brought me to this channel..
Thanks man!
100% my thought
Have always thought that myself tbf
I'm not mad at that
2 Things:
1. This is one of my fav exercises and it deserves more love. Thank you for that.
2. I love the mixture of information and entertainment/humor on your channel.
Greets from Germany
As it is one of your fav exercises, can you tell me how do you program it ?
I only do High volume barbell squats + good mornings to finish myself off and I'm looking forward to incorporate this exercise aswell.. any recommendation ?
@@erradate6425 I would need to look at your program brother. The answer would be different depending on what demands you are already asking of your CNS. No easy cookie cutter answer for that brother.
Thanks so much man!
@@BrianAlsruheOfficial Damn I didnt bother asking you because I wasnt expecting an answer lol
Where can I ask you about it ? skype, mail, facebook, no matter what, if you are up to give me 5min of your day I'll do what suits you the best
cheers
@@SineQNon thx dude
So which Brian should I listen to? Regular Brian or black and white Brian?
I wouldn't listen to either...I think he is just making it up as he goes...
Listen to the one that says make a 315lb bulgarian split squat video. We all want to see that.
Absolutely love your channel! Hope the best for you and please keep posting!
I have been a fitness instructor for 27 years, and I think you do a great job explaining the split squat. Great presentation brother and keep up the good work. I learned a lot.
Man you are a massive inspiration and these videos on how and why to do an exercise are really really helpful. Big thanks to you, you big big man!
I just appreciate you watching them!
SSB Bulgarian split squats (SSB BSS) were all I could do for a long time for a squatting exercise due to an injury. I even had Brian write me a 12 week program with SSB BSS's solid all the way through, they are hell for your legs and lungs especially when done as part of a giant set. I would definitely recommend doing them in a power rack though incase you lose balance. Get on them people! Oh and give Brian money for programs, you won't regret it.
Hahah thanks man! hahaha!
You should have a million more subs, this is gold.
Thank you! I wish I did!
Another really good video from my favourite channel.
Nice in-depth explanation of a great exercise.
Thanks Mike!
You're quickly becoming my favorite source of information SPECIFICALLY because of these variations and I look forward to all of it. Keep it up; your sub count is going nowhere but up!
Man, I really appreciate that brother!
I honestly last week put these into my split and then you drop a vid explaining everything I needed to know! Appreciate the content!
That's awesome man, I hope it helps!
i love the bulgarian split squat. helped me so much with my leg training. been doing them for years
After trying for 3 weeks still hate it or lunges lol
Me too!
Just started doing those 2 weeks ago.takes me a few days before I can walk properly after doing them . So great
Hahah they make everyone's butt sore.
These case videos (this, the row, the good morning) are my favourite on your channel. I took them literally and treated the row and good mornig as serious as the big 4 and made massive progress. Will do the same with this cause my balance is woeful
It will help so much man!
Been doing them for 3 month now regularly plus Reverse lunges and step ups. I have gotten so much stronger without even Back squatting. Just Front squats. I Had a minor injury so i skipped back squats 3-4month ago
I totally agree with this. And less spinal loading...
These are amazing, I do them with double kettlebells in the front rack.
Yes!
Hey now! That cut looking down, was a great idea. So now I know what it should look like from my perspective. Thanks Brian!
Thanks brother, I hope it helps!
Thank you for this video!!!! It explained Split Squats perfectly for me. I’ve never done them and always wanted to try. Thank you!
As far as the event...... vehicle pull or yoke walk for distance or time at a certain weight.
Thank you so much and I’m glad the video helped!
"Your butt is where the power is. Congratulations!" I mean seriously how can you not love Brian. So glad I found your channel man, it's a goldmine! Keep up the good work
Hahah thanks man, I really appreciate you watching!
Brian, this really has been a revelation for me. I was back squatting and had strange need my quad a couple times. I am overweight but have been training for a few months. when I squatted with two legs, it was fine untilthe strains, and I was just all about saying fuck squats. So, I tried this and my quads still ache a bit, but my knees don't. it was a great way to get back square one but challenge myself just with bodyweight (300 pounds down from 335 back in late September). Guys like you give guys like me a fighting chance for a better life. thank you.
I've been doing these for about a month, and have become a huge fan. I use dumbells right now. I like to feel like I'm dropping my back knee straight down toward the floor and keeping my posture up. I'm going to try a barbell when I feel a little stronger with them. Great video. Thanks for the content.
Thanks for watching it!
I used to have that exact same hat, but I lost it. Shortly thereafter, I started seeing you wear it in your videos. I’m not trying to make any accusations here, and I know you live about 1000 miles away from me, but I would really like to have my hat back, Brian. Come on, dude. Do the right thing and mail back my hat.
So there I was, in a land far, far away...As far as I can remember I pulled this thing out of a stone dude,,,
Just got my ssb from black Friday, cant wait to give these a try with it.
YES!
Thats crazy, I was literally just thinking of how to add bulgarian split squats to my workout regime. perfect timming
I hope it helps Joe!
So I performed these for the first time today in a new full body program I’m doing. It took me a few sets to figure out how to balance. I took notice that my non dominant leg is actually stronger than my dominant leg?!! Crazy, I know. Anyway, these Bulgarian Splits are LEGIT. Great vid. Thanks for the info.
Already been doing split squats for a while and learned a few more things to try in this video!
I'm glad it helped Greg!
Great video man. The editing was hilarious.
Hahah thanks man!
Thanks Brian I always love your content man and I was wandering if I should add it in my programming.
I would man
This video is now officially Bulgarian approved! An event I like watching is the harness truck pull. Did it at my first competition, it's a lot of fun.
YES!!! I was hoping this would happen! Thanks man!
Funny you make a video on this. I tried theses today for the first time and I'm a believer. Strength and size gains will be made.
Yes sir!!
One of the top RUclipsrs out here
Thank you so much man!
I am not a weightlifter, strongman, or bodybuilder, but I do martial arts, and some of this stuff helps to do. I have been watching this and Jujimufu for some things to do at the gym.
That is great brother, I hope it helps!
Left leg- Healed Broken knee cap
RIght leg- upper quad wont fire after a herniated disk(working on it)
My own prescribed therapy = Bulgarian SPLIT SQUAT!!
I can find exactly how much each side can take, and adjust accordingly. They're great.
BTW- Hey Brian, your video editing is getting better and better. Quick, concise. Really professional! :)
Thanks man hahah I really appreciate that!
Squats Deadlifts and Lunges my go to movement for lower body ! Can't neglect the unilateral stuff ! Would be nice to see good videos like this on other lifts man !
You got it dude
Thanks Brian the good stuff! I’ve been rehabbing my broken mid foot, so split squats are massively important for me. Building up strength and balance. But you know, you have had it broken to I believe...
Yes indeed man, it makes a massive different in your recovery!
Last year, I dropped a 45 on my foot. Couldn't lunge for six weeks. These and squats were it. They were enough!
Bulgarian is latin for foot on bench
Hahaha
Everytime I feel like dying after 5 sets of this I revise this video to calm me down.
I tore my ACL (No surgery--I was over 60.) The lunges prescribed in physical therapy were very painful. I don't have the control to do them properly. Besides, there was the impact on my knees. I found out about the Bulgarian split squat. Since I was not moving my feet, it was easy to control. I don't use any weights and it also helps me with my balance--exercising the small muscles. (I now put my hands behind my back.) It worked very well for me--building my strength without causing pain. I strongly recommend it. (I'm not a body builder.)
Excellent points Jack! And thanks for checking out the video brother
Thank you so much Brian! I just added unilateral leg work to my program and you uploaded this! You're a godsend man
Perfect man, I hope it helps!
Thank you for the Tommy Boy reference...
I have never done these. I see a learning curve in my future
Hahah good catch man!
These completely knacker me even with embarrassingly light dumbells, because I’ve neglected them for yeeeeears.
I feel muscles firing that I didn’t even know were there! 😁
They definitely help man!
I could really see the benefits of this exercise translating well to getting a strong double-leg takedown.
Greatest leg exercise ever. Period!
Great video about an underused, under-mentioned exercise!
Thanks man!
"groin tail bone area"
that's called the "grundle" sir
Hahaha
Also known as the “nifkin” or the “dumstrel”.
Baby is due April 9th... I wanted to defend my title lol. Lionsate classic is a blast! The best ran Comp I’ve competed in.
Man, thank you so much Reck!
I absolutely hate doing these. That said, usually when I hate something I should do them more. So I will do these more. For whatever reason, your explanation of the movement resonates with me more than anyone else's ever has so thanks for that.
I feel the same way man...Gotta do the things I hate.
These always make my legs so sore 😂 Thanks for this Brian! I feel like I never do them right
You always do them right! and these make my BUTT sore!
Equipment allowing, I think head to head stone series are great to watch and the added pressure of competing head to head makes you push that much harder.
I agree man!
Really good video. You had a really good lightning at that spot of your gym, I would highly encourage you to keep filming your talking in that spot. Meow
Thanks Cat!
Good video and for the event confused between circus dumbell and Atlas stone
Thank you and what is the confusion?
Awesome content Brian! you just got yourself a subscriber. If you could pick a single leg exercise to help runners would it be the Bulgarian or fwd lunge of some type? Would love to know your thoughts
Good video boss! When that Gas meter came on I laughed my butt off.
Hahaha Nic and I just stared at each other!
@@BrianAlsruheOfficial Lol awesome
I apologize if where I heard this was you, but one really good idea I heard of from a competition once was a medley, yoke carry into stone loading, but the catch was the competitors had to load the stones over the yoke they had just carried. Made everyone have to figure out how low they could actually carry the yoke.
Yea man, that is showing up in a few shows these days with sandbags and stuff. Good call!
Great video
Thanks man!
Great variation. Pro tip instead of a box or bench stretch a heavy band across the pins on a squat rack. Way more options for height and super comfortable and stable on the instep vs a wobbly foot.
Good call man!
The caber toss is a traditional Scottish athletic event in which competitors toss a large tapered pole called a "caber". It is normally practiced at the Scottish Highland Games. In Scotland the caber is usually made from a Larch tree and is typically 19 feet 6 inches (5.94 m) tall and weighs 175 pounds (79 kg). Or, Tug of War.
I would love to try that man!
DAMMIT!! Not surprisingly I've been doing them wrong!!!! GRRRRRR! Thanks Brian!
Thanks for watching man!
Love your energy! Started doing Bulgarian split squats 3months ago to help with my ACL injury and I can confirm this exercise rocks! You will get strange looks while you crush it... F uk them haha
Oh, as for events. I've only ever been a spectator... But I love watching loading medleys. That, and that event where you lift heavy objects up (large) stairs (only seen it once... kind of a substitute for a deadlift event).
There will definitely be some of those!
@@BrianAlsruheOfficial Wonderful, sounds like it will be a blast!
They hurt me so good.
Hahah me too
So sore... 😩
event idea: atlas stone overhead medley, five stones going from lightest to heaviest, fastest time/most stones lifted wins. dont know how heavy to stones would have to be though, thats up to you and joey. also thanks man, your channel is an inspiration in lifting and in life
Thanks so much Timo!
I have to rest my whole feet otherwise I end up pushing too much with the rear leg and that gets me very strong knee pain, outside that these helped me a lot!!
Right on man!
I've always wanted to do powerstairs. There was also an event in the 1997 WSM where they did a 50ish foot duckwalk to a giant tire that was behind the truck they had to push. Flip the tire out of the way and push the truck to the finish line. I'd say it was another 50' but I'm not sure. Seemed like a brutal event but would be awesome to try!
Thanks man!
One set and I’m dripping buckets of sweats!
I'll be at the LionSate Classic, and I'd love to do a truck pull. Either hand over hand or harnessed. Both look fun!
That's awesome! we shall have to survey to look for a flat enough spot!
Firetruck pull... Very cool to watch and rare in contests these days.
Agreed!
I still support billys idea of a carry medley with real world stuff. mini fridge, safe, washing machine. so i guess like this
1. lightest implement carry 50 feet/meter/yards what ever distance is typical.
2. sprint back
3. medium weight implement carry
4. sprint back
5. heaviest weight implement carry
6. sprint back
Best Time wins
Thanks!
Yeah man...all strongmen competitions fall into same stuff all the time nowadays...
Cleaning and pressing the real log would be fun too, as someone said in comments
I second this, sounds great
That was the one where I immediately thought 'oh yeah!'
Actually, when Brian said "money is no object" I immediately thought "refrigerator carry."
Wonders for my new mechanical hip. Started with bodyweight and still going up!
Hey man nice video! I had a quick question, right now I can do 50lb dumbells (on each hand, so 100lbs total) Bulgarian split squats for 3 sets of 8. Does that mean I can do 200lb back barbell squat for 3 sets of 8?
Please forgive if I'm misspelling but what does (Kona's) tab have printed on it? Stay awesome Brian and crew, you truly are inspirational and motivating.
I add them into my workout every week. Ive seen a lot of gains in my strength
Thanks great josh!
Not related to this video but I finally watched your video on breathing and bracing (I'll admit I thought I knew what i was doing, I didnt..) but do you think your conditioning helps you with that? Obviously to complete your workouts you have to have a good set of lungs I would imagine, so do you believe that to be something that helps with your lifts a lot? Huge fan of your work and content! Very informative!
Thank you so much man and I truly think the conditioning helps me understand how to control my breathing better which in turn helps me know how to work my core
I love doing these with bands!
I need to try that!
Subscribed!
I do walking lunges with a barbell as I prefer the movement with it, but are split squats also better compared to dumbells?
Got some imbalances in my left leg. Would you recommend swapping out regular heavy barbell squats with these?
Couple events for you, if you're interested: some sort of vehicle pull, semi truck or bus probably, 60' course, 1 min time limit. I'm sure I'm not alone in wanting to try Fingals Fingers, which could be set up as a series of five, or one finger for max reps in a minute. I know you love a mindset challenge, so how bout a sandbag or husafell stone at about 1.25x bodyweight for max distance, no time limit, just go until you can't on maybe a 20 yard course, turn, go back, turn, go back, etc. For a press event, how bout a yoke press/sandbag load? Like load the bag over the yoke, press the yoke, run around and start fresh with a 75 second time limit, yoke height set to maybe 52 inches? The tall guys would have the advantage on the load, and the short guys wouldn't have to front squat it for the press. To round out the comp, maybe something like a silver dollar deadlift or an 18" axle deadlift for max weight, with a rising bar at set 10 or 20 lbs increments so you couldn't just chip the guy ahead of you, and I loved that stone to shoulder ladder idea in another video. Alternative to that, maybe a 5 natural stone series, platforms getting smaller as they go? Sorry for the long comment, hope I've inspired you a bit
Thanks!
@@BrianAlsruheOfficial my pleasure man, I just hope I can get all the time off work I'd need to compete
I got 275 for 6 on my last set of these yesterday. The leg pump is unreal
Lunges hurt my knees for some damn reason but I absolutely love the BSS. Been doing them for almost 4 months as my high rep squat variation but I use a deadlift grip (a la bugenhagen). I get more gassed from this exercise than anything else.
I recently talked about fixing the lunge/knee problem in a video but I can't remember which one. But it might help!
best leg workout and good for balance
I agree man
Brian can you do pistol squats? Just curious. Also, do you recommend working the non-dominant leg any differently like extra volume or balance work?
Yep, definitely can. I have lays been able to though so I am not sure if it counts. And I honestly don't really other than maybe a few random sets of stabilization stuff here and there man. But in Strongman, nothing is ever balance or weighs what it is supposed to so it matter much less in our sport.
My arms cramp when doing lunges/split squats. I train in a homegym and i only have access to a regular power bar so no ssb. What might be a solution to this except of just sucking it up?
Strongman event: Keg carry and press. For fun, you can use differently weighted kegs for each segment.
ew and yes.
So do you not want to get to much of an extension on the back leg? Like come out to far stay pretty close?
I know these obviously build strength and I do squat. But can these be used as a mass builder?
I’ve liking a standing lunge with a smith machine vs the bulgarian split squat. Thoughts?
I don't have smith machine man. So I wouldn't know.
I have been taught front foot placement that appears about a full foot further out than yours. Wish you would have addressed that. I feel further out isolates the driving leg more and should make it more quad dominant. What do you think?
I have to do lunges that way. I would suspect that performing bss that way would actually split the weight more toward that rear leg. I mean, the wider your stance, the more it would involve both legs, no? That or you have to lean waaaaaay forward, like the bottom of a unilateral RDL. Huh. Yeah I dunno.
I agree with josh. I do my lunges that way but when I personally do the BSS that way I push back more than straight up. But I am trying to fire my glutes more than my quads.
Brian just thought of another one. The Hercules hold, probably for time?
I can't squat due to a back injury, so I was doing lunges and split squats instead. Out of nowhere, my big toe started to hurt when i put it in extension. Guess I'm down to BSS and step-ups now. Hopefully I don't injury another body part and then my only way of exercising is to vibrate in place.
Hahah! Great Tommy Boy reference 🤣. Richard...were you watching spanktravision???
Hahaha GOOD CATH MAN!
The trap bar is really nice too for BSS ! Much more convenient than dumbbells for me and easier to drop than a barbell !
Also, some variations I've been experiencing with:
Zercher Lunges / Banded Bulgarian split squats / Front Rack Lunges /
I like it!
Are you gonna be at the Arnold. Jujimufu says hes going and bringing grip stuff.
Also, a suggestion for an event would be, a geo metro car flip. It would be so much cooler to flip a car than a tire
Thanks man!
Due to corona virus lockdown im unable to hit the gym.. i only have 140lbs of bar & weight at home.. can i maintain or build bigger squat from just unilateral work.. my max squat is 450lbs
Id like to see one on weighted pistol squats
I'm going to impliment these and front rack lunges
Absolutely love the Front rack lunge as well!
What constitutes a "compromised position"? Do you have any evidence being in certain positions make you more likely to be injured? I hear it a lot but haven't seen it properly explained anywhere...
4:30 Brian's game face. Stay dangerous bud.
Hahaha it started turning