Bulgarian step ups ARTICLE

Valenti wrote: Ryan 303!  still at 3 shakes a day

 

Geez fatty.  If you don't out-throw me everywhere we're gonna have a problem.

fat and happy!  Craig you going to Uxbridge?

The GOOD the BAD and the UGLY ....?   

GOOD----discussion and thought and I would hope that NO one has to
DROP squats from there routine !!!

BAD...the seven words that ALWAYS leads to failure " We have ALWAYS
done
it that way ! "

UGLY....Valenti's butt getting ANY bigger ....


Matt Mileham (European Jr. Chmp hammer .....p.r mid 250's...from
England ) ...quote late 1970's.   

"The Russians showed me a good alternative exercise for squats " (insert
HIGH and LOW step ups ) It unloads the spine (1/2 the weight ) and since
EVERY throw has a non-support ----single support----double support
phase....these need to be addressed !!!


DUMB BELL Jumps (done correctly) are a dynamic form of this (non-
support or flight phase and also has a good REVERSIBILITY component too
it !

In my best NEW Jersey accent " THINK about itttttttttt "


Intresting side note: Ken Lowther ....Darius Slowik-212' discus guy...Odd
Haugen (oldest FINALSIST ever in WSM) are at Odd's house and they do
(3) exercises....Buffalo Bar Band /Box Squats...Odd killed KEn and Darius
on these.

Dumb Bell Step ups for reps and time ( 12-seconds hip joint above the
knee)   Darius won this one with Ken second.

Reverse Hypers for low back....Kne won this exercise.

THe point being...Odd has the MOST horsepower (gross strength) Daruiz
has the most POWER ( introducing speed/time into the lift)....Ken the
strongest
low back (I've seen him lift a Nissan so I could change a tire....   

you're the tool in a toolbox

Valenti wrote: fat and happy!  Craig you going to Uxbridge?

 

ah shit, i forgot.  call me 2nite.

Im box squat guy,,,,Zolk is step up guy,,,what does that make Carlos?  Someone hit this one out of the park for me.

meat wrote: I don't think it's the squat(at least not for me).......my D.L. however was at 650.

Nice.

I've been close, which means nothing.  that is all.

 

Im nursing a torn hip flexor right now, so he better hurry up.

Question on technique....do you use the foot on the ground to drive up while 'pulling' with the leg on the box?  Or should it be as inactive in the lift as possible?

Birch

M-BAAB wrote: - be careful though - if a Bulgarian lifter is there - he will laugh you right outa the gym.

Goddamned Bulgarians!

G-man wrote: OK tried the step ups, I think they are more like front squats than back squats kept it light 185 which should be the same on (one)the leg as 370 right?. but it was easier?

 

Firstly, you're recruiting different muscles to the squat, so it wouldn't feel exactly the same. Secondly I guess it is a one legged lift, but that doesn't mean it's twice as hard as a 2 legged exercise. You are still using all of the lower back to help the lift, not half the lower back.

Same goes towards a 1 arm snatch. You might be using 1 arm, but you can still use both legs to lift the weight.

Geez, my uncle used to walk up a flight of stair and he'd say, "Well, just got a set of 20 in with one legged squats with 240lbs (or whatever his bodyweight was at the time).  I just thought he was kidding around.  Maybe he was part Bulgarian or something.