Bulgarian split squats
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Forum Name: Training
Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=14967
Printed Date: 3/26/26 at 3:57pm
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Topic: Bulgarian split squats
Posted By: Shawn Baker
Subject: Bulgarian split squats
Date Posted: 1/04/12 at 10:13am
| who likes these, how heavy- how many reps, how useful for throwing |
Replies:
Posted By: john gallagher
Date Posted: 1/04/12 at 10:28am
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I have used them for YEARS! Great lift. We do them on our big squat day as an accessory lift. We do 3 sets between 8 and 12 reps with either a barbell on shoulders or holding dumbbells. I like the barbell the best due to balance training. Great single leg lift. The kids hate them because the ain't easy! ------------- MSUM Throws Coach 4 NCAA National Champions 50 NCAA All-Americans 2001 & 2002 World Stone Put Champion |
Posted By: BKetch
Date Posted: 1/04/12 at 11:11am
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Love them. When I coached, like john's kids, they hated them...so I took that as a good thing:) I do them basically the same way John described. Though, I would do the lift heavier and fewer reps at times. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 1/04/12 at 11:14am
|
Forgot to add, in terms of usefulness I think they are very useful. As throwers, and non throwers for that matter, we spend lots of time in single support, I always considered it useful to lift in single support for that reason. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: Shawn Baker
Date Posted: 1/04/12 at 2:29pm
| thanks guys- did these for the first time today (but I used a 50lb vest)- definitely a challenge with regard to balance- about 8 reps seemed pretty good- BJ, how heavy is heavy for this? |
Posted By: jsully
Date Posted: 1/04/12 at 3:04pm
| ive seen guys doing 185 with a barbell on these.. I did 135 a few weeks ago,, definitely a challenge.. |
Posted By: BKetch
Date Posted: 1/05/12 at 11:10am
|
Hey Sean, I would say heavy would be going as heavy as you can for 5s without compromising technique (too much).. Also, I like dumbells because it translates a little more to throwing because the weight is in the hands as opposed to being on the body ( sound familiar Dickens) , plus I fell like it gives me more stability, especially important when going heavier. Sick jump btw! ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 1/05/12 at 11:46pm
yes, i believe i've said that to you many times. 
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Posted By: dl_buffy
Date Posted: 1/20/12 at 7:05am
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FYI - information I found when looking up standing broad jumps, but this bit applies here.
Research Study 4 van Soest et al (1985) Biomechanical data was collected on well trained volleyball players who performed one-legged and two-legged vertical countermovement jumps. Jumping height in one- legged was approximately 58% of that reached in two-legged jumps. Therefore, in the one-legged jump more work was produced per leg during push-off. The Application: A high degree of overload can be achieved in one-legged jumping exercises. In correctly periodised programs when a lower intensity is required, double-legged exercises such as repeat double leg jumps may be used. Conversely, closer to competition time, single legged bounding may be utilised. Be careful however with heavier athletes performing an extensive amount of single legged jumps. Because they are heavier they will generate high ground reaction forces which could cause injury. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: Borges
Date Posted: 1/20/12 at 8:37am
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I love these things. I generally perform a simple variation though. If I'm doing sets of 5 for instance, on the fifth and final rep when I get to the bottom I drop the DBs (or KBs) and then I perform the final rep as explosively as possible trying to jump as high as I can. 1-2-3-4-BAM! I like it, YMMV. ------------- Cheers, Carlos "Live free or die" |
Posted By: M-BAAB
Date Posted: 1/20/12 at 10:02am
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Love 'em!
I like 2 dbells - reps 8-12 - I usually move up 10lbs when i can do 12 perfectly. 45-55 db's
I just got back from 15 x 40yd sprints that felt GREAT because of these.
Big fan! ------------- 51 , 72 and 15 at 50 |
Posted By: brandell
Date Posted: 12/16/12 at 9:29pm
| I know this is an old post, but these are something I am going to look into very strongly starting.... tomorrow actually lol |
Posted By: Jim Glover
Date Posted: 12/18/12 at 7:30am
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They are a great lift. Many don't do them because of the difficulty. I am one of the many.
------------- "A single one of us can defeat your whole army. If you do not believe it, you may try, only please order your army to stop shooting with firearms." - Mameluke Chieftain Kurtbay |