Improve Your Squat Mobility using Bulgarian Squats | MIND PUMP

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In this episode, Adam asks Dr. Jordan Shallow if doing Bulgarian Squats will help increase your barbell squat.
Bulgarian Squat (tips/tricks):
- Use only a single dumbbell
- Load the hand of the lead leg
- Hip, knees, and ankles all in a straight line
"If you can't stand on one leg, you shouldn't be squatting on two."
The goal is to feel better (or more solid) when moving more weight. Dynamic stability component is the key before going into lift heavy loads. Choose a weight you can handle without fatiguing the quads and hamstrings before go and load the strength aspect.
- Dialed in fluid movement
- (2-3 sets)
- (5-8 reps)
- Make sure stability and strength are progressing equally.
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Опубликовано:

23 авг 2017

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Комментарии : 98

@manimal667 6 лет назад

Really insightful video. I would love to hear and see more of the "gate keeper" warm ups/ exercises for the other main lifts.

@bpresgrove 6 лет назад

WHAT DID YALL MAKE ME DO!! First time doin these and holy cow what a workout! Great video and teaching how to do it. I didn't know how off balance I was and as soon as I pushed that knee out a little I felt the difference. Love this channel.

@Dozier1983 6 лет назад

U guys together make a great video. When Adam breaks it down and it comes together. I subscribed to both now!

@arevdav 6 лет назад

Your videos are amazing. Keep them up and thanks for sharing

@paulharland2238 5 лет назад

Excellent advice, will definitely follow these tips.

@aoshaug 6 лет назад

great video. i have had two hip labrum surgeries in the past year. i can see how exercises like this can be so important to my recovery and preventative to any new injuries.

@jeffboothe2102 5 лет назад

Best Mind Pump video yet.

@forsaken650 6 лет назад

Awesome video, I enjoy you two collaborating on these exercise videos. Very detailed and in all honesty simple enough to apply to my regular lifts. Keep it up!

@jasonroyyoung 6 лет назад

Love the name, subscribed few weeks ago. Great information! I was in an accident 11 years ago and the left side of my body more defined then the right. A.B.I. was on the right side of my brain. Right side of my body is stronger. Mind Pump works, former athlete but I didn't train I just stayed active.

@MultiWarrior63 6 лет назад

Thanks guys, great video

@beefstew4698 4 года назад

Loving this training!

@senormofeta6726 6 лет назад

Very helpful. Thank you.

@dustyutubeify 6 лет назад

Lots of good specific info. Thanks so much, I am going to apply to my leg day!

@maipham4766 4 года назад

Omg this is so helpful

@frankzach7940 5 лет назад

Great content

@GD-tj7oj 6 лет назад

I'm from the school of "if you cannot do a squat with proper form, reduce your weight until you get a proper form and start making progress from there". In other words, to improve your squats, just do squats. If you cannot keep the form, don't add more weight... It make sense to me but I need some opinions

@urbanfarmerjoo9704 6 лет назад

Green Duck ... No you are 100 percent correct.. The only thing I advise you to do is besides squats, if you can't do your lift with proper form on any exercise , DECREASE the weight...

@GD-tj7oj 6 лет назад

Urban Farmer Joo ... I'm from a very bad school. haha.

@linkbill89 6 лет назад

Green duck, exactly. That why I listen to Mark Ripptoe. All this new shit about unilateral this and that is whatever... just fucking progressively overload appropriately and get strong as fuck, simple.

@dp1569 6 лет назад

Bill Link Real athletes train for specific performance goals besides "getting strong as fuck". Unilateral work isn't "new shit", every high level athlete in the world trains for symmetry and balance. Be careful drinkin that Rippletits coolaid, that man is a guru more than he is a legit strength coach.

@linkbill89 6 лет назад

doug perkins, so this Dr. Jordan is more of a legit strength coach than Mr. Mark Ripptoe? So Mr. Mark Ripptoe is just deceiving people pretending to be a strength coach?... One more question: is this video meant to target REAL ATHLETES or is it for the general public?....

@bllue450 6 лет назад

Good stuff

@cmore2587 6 лет назад

These tips are very potent when applied as needed. If your close-minded towards trying new things to reach your goals, don't expect to consistently make progress in your quest for strength or fitness in general. Our bodies get accustomed to the movements we do continuously, therefore that's why we plateau. I'm at a point in my training that I'm paying for neglecting stabilization of my hips and shoulders. If I could go back and understand the importance of dynamic stabilization aligned with strength I certainly would be a "stronger version of myself" (Elliott Hulse) I support this advice 100%

@thabodube1554 6 лет назад

Dr J is a genius

@Wendy-zl8kv 5 лет назад

Wow! Yes I have no stability! Thanks guys

@SirFartToMuch 6 лет назад

I've found that doing static stretching and myofascial release first makes me weaker if I try and lift heavy right after. I lose that springyness in the bottom of my squat at full range of motion. I switched to dynamic warmups only and loaded stability later.

@bendodd2405 3 года назад

very smart idea to do this pre working weight but ain't no body got time for that, ill stick to one or two rounds before using my working weight in the squat

@venvilhenrydsilva8354 7 месяцев назад

Can Bulgarian Squat and front squats completely replace back squats for a semi professional footballer.

@user-dt8fg1bq7x 5 лет назад

So Adam is inked. 😱

@almightyscotty4310 Год назад

Idk what I'm doing wrong but I feel knee pain when I do BB Squats (less when front squat) but when I stop for 2-3 weeks and just fo DB Goblet squats or Bulgarian I go without pain at all🤯

@Theinvisiblehandle 6 лет назад

I like to do these between bench press sets.

@rollosheppard8411 6 лет назад

If you switch on your glute on the back leg, the torque through your hips shud help with your front leg's knee tracking too

@AussieBrutus1981 5 лет назад

MIND BLOWN!!!

@MindPumpTV 5 лет назад

Hope this helped you!

@AussieBrutus1981 5 лет назад

It has but I would like to know what Jordan does to improve his balancing since he also has flat feet(another video). Does he wear orthotics, does he wear minimalistic footwear and focusses on balancing or something else? I personally have found my ankle mobility is sufficient and use dynamic stretching with bands to open up the ankles (prior to squating) but when trying to do single leg exercises, balance is causing the most problem.

@MindPumpTV 5 лет назад

AussieBrutus1981 When I see him next I will try to remember to ask!

@AussieBrutus1981 5 лет назад

@@MindPumpTV That would be awesome. I look forward to your answer and more great videos.

@shivasrinivasan80 3 года назад

I have no idea why people are commenting on the leg size of the guy showing us the exercises. Pretty sure his leg muscles are well developed.

@AlexRides808 6 лет назад

Is it the camera angle or does he have his toes in too far @4:24?

@bim41337 6 лет назад

This is very educational, really. I'm having trouble with balance and muscle-mind-connection on this particular exercise, so this is definitely going to help me, I guess. ArenÄt those white shoes you're wearing here REALLY bad when doing squats in any form? Your heel is clearly elevated, which is not good at all to my knowledge.

@tims8064 6 лет назад

Good video, but why in world would you wear giant long black shorts that cover your knees and half your calves when the majority of your talk is about stability and form in your knees and hips?

@slider292 6 лет назад

Because his legs are obviously skinny af.

@jameshouck440 6 лет назад

Tim S Chicken tenderloins neglected his leg days🐔🐔

@SpanishFly801 6 лет назад

Why in the world are you focused on what dudes wearing and not what they're teaching clown? You idiots that critique every video you watch are fucking annoying, stfu who gives a shit what you think.

@tims8064 6 лет назад

SpanishFly801 Because what they're wearing directly inhibits their teaching points. Guess reading comprehension isn't a strong point.

@jamesbailey5008 6 лет назад

Love the way they talk about him squatting 400lbs but yet clearly the dude has no legs..

@layyah0905 3 года назад

Modern male sprinters ,rugby players need to be able to BSS to at least their bodyweight in dumbbells for starters or a barbell.( eg 200 lb barbell BSS for a 200 pound athlete)..that's the approximate level at which the bilateral deficit increases ie single leg strength overtakes bilateral loading due to lower core and lower back requirements..

@slorter10 6 лет назад

Would be nice to instruction from people who are not jacked for once!

@naush777 6 лет назад

Michael Lacey watch criticalbench

@conormaguire19 6 лет назад

👀Those shorts 💀💀💀🎪🎪🎪

@kelvinleung5065 6 лет назад

Em calves tho

@thecastle09 5 лет назад

Fix your squat by doing more squats? Imo

@jojomonkeyboy3350 6 лет назад

Funny have never seen this in a power lifting meet! I am a retired power lifter with a world record squat and have learned just stick with the proven movements like real squats!

@unitedstatescitizen1035 6 лет назад

JoJo Monkeyboy please provide your real name if you have a real record 😊

@theapplesarecoming7781 5 лет назад

His arms are bigger than his legs. Why? I dont wanna look like that

@emZee1994 6 лет назад

I think u mean Bulgarian split squats lol

@wArAtAriz 6 лет назад

Where is your calves guys ?

@kendallwhite5464 6 лет назад

where is your grammar? lol this is edited too?

@matthewstewart2228 6 лет назад

Dr of what?

@enZinaty 6 лет назад

4:34 - you don't see the calves?

@jayhadri5782 6 лет назад

calve growth is one of those things thats dictated alot by genetics. Thats why we can see people who dont even workout or play sports have big calves. But we will never see an inactive person have large biceps. The fact that the calves are not too big shows that he is a natural and not using steroids

@jaggeriscoughmedicine 5 лет назад

@@jayhadri5782 that aint true. I know enhanced people with no calves

@linkbill89 6 лет назад

I think I will ask MR. Mark Ripptoe instead of Dr. Jordan.... lol

@midhusabu1619 6 лет назад

Chicken legs😅

@mariuskrauer8685 6 лет назад

MIDHU SABU You can only see his calves...

@neverforgettodofacepulls782 5 лет назад

Oh look, just another nobody who's probably fat as hell. See? I can insult others for absolutely no reason too. Big deal!

@luisalvarez2854 5 лет назад

Someone skipped to many leg days 😒😒😒

@ojitos4206 5 лет назад

Luis Alvarez Bet! You can't even squat your own body weight if you're life dependent on it

@ojitos4206 5 лет назад

Tyler Williams She's too busy sucking on that naan bread 🍞 lol 😂

@w.mtower4895 6 лет назад

What is up with all these guys and their tiny calf muscles? And wearing skirts to the gym!

@NatLaffy 5 лет назад

w p lmao

@hanskazan7403 3 года назад

why should i watch this somebody talks about squat with chicken legs

@shivasrinivasan80 3 года назад

Would you say 100 metres runners and mountain climbers have chicken legs? Cause Bulgarian Split Squats are staple for these people and their leg muscles get them a lot further and efficiently than you may think. This is an exercise for stability and muscle imbalances. It's not a vanity endeavour.

@11bravozach 6 лет назад

1. If he has an issue w squats then lower weight and squat more who cares about the weight ur squatting. And 2 where the fuck are ur legs. He does upper body everyday never does legs.

@ajmf-hy8qt 5 лет назад

Yeah boy you need to improve those chicken legs.

@MrUnlord666 6 лет назад

chicken legs all days!!!

@hipolitosalinas6979 6 лет назад

The Bulgarian squat is a great smoker but this dudes are f...... rip off. This dudes are lame

@butimbigpappy2158 6 лет назад

Ridiculous! You definitely aren't in the business to make people strong. You are creating problems that aren't there. Just teach people to squat properly.

@shivasrinivasan80 6 лет назад

ButimBigPappy 21 Stability is important. The Bulgarian split squat is amazing. It helped me a lot.

@unitedstatescitizen1035 6 лет назад

Huh

@robnightingale8156 5 лет назад

less talking more training typical American talk talk talk just train we know you like the sound of your own voice but we want to train not listen to a guy that likes to say words with lots of syllables lol