Other/Mixed Bulgarian Split Squat Programming

[Dayz]

This morning I did 3x5 with the 24kg. Goblet style. Had a hard time with balance. So yeah, I get why it might not be considered the safest or easiest to do correctly.

I also get see why it might not exhaust your CNS as the lifts seemed easy compared to a heavy Zercher, in terms of overall intensity. I don’t necessarily view that as a bad thing though.

I strongly disagree the balancing requirement makes it unsafe at all. Stay with the right weight until you can advance safely like anything. If BSS is unsafe, then TGU is far, far more unsafe (balancing on one leg, holding weight OVERHEAD with one hand).

If anything improving your balance/ unilateral stability will make living LIFE more safe

 

[Boris Bachmann]

If anything improving your balance/ unilateral stability will make living LIFE more safe

The point was not really that you couldn't improve balance or unilateral stability w. Bulgarian Split SQs, just that it might not be the best first avenue to do so. As with most exercises, if you love it/want to do it/prefer it, then by all means, go for it!

 

[Dayz]

The point was not really that you couldn't improve balance or unilateral stability w. Bulgarian Split SQs, just that it might not be the best first avenue to do so. As with most exercises, if you love it/want to do it/prefer it, then by all means, go for it!

I get that, but I was responding to his post about understanding why its considered unsafe... when its not!

I agree re balance. I'd put single leg deadlifts up there for balance.

BSS, I'd consider a main strength lift with balance as a benefit.

 

[oukeith1]

And I was in-turn just responding to Borris. Just relaying my thoughts as I learn.

I am pretty excited about the BSS and I think you and I are on the same page.

 

[Jonny B Good]

Do ya'll ever have issues with your knee/s during/after you BSS? What's an ideal training volume for BSS?

 

[drlevideike]

The bulgarian split squat is great for addressing imbalances in the squat. For me, personally I like the barbell back rack split squat because it forces my glutes to work a lot harder. When I load the front rack or suitcase position it hits my quads a bit harder.

If it bothers your knees try the back rack position. I typically do 3-4 sets of 8-12 reps per week of this movement. I have long femurs and naturally am not great at squatting, but this movement has helped my squat tremendously.