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I would argue that most people are born relatively fast and then we sit down and get inactive and then we need exercises like this to get us back to baseline. That is essentially your freshman and sophomore year of high school: getting to baseline. Then the rest is getting you strong and athletic. Love this channel!
Medically it is proven that there’s people born with fast twitch or slow twitch muscle fibers! Fast twitch for quick explosive short term Bursts, And then slow twitch watches for endurance!
this is important yall, i got a overload damage in both my knees and was not reccomened to sports for 4-6 months, by working on my lower body for months made me come back sooner and better.
I love the way the camera zooms in on the athlete when he's doing a squat. That really helps me see the movement. I particularly like cutting out the athlete's legs and feet--that helps a lot.
Superhuman unchained is watching right now CHAMP and i am going to watch to the end because you always brings the best on RU-vid of strength and conditioning or to become bigger faster and stronger
@@GarageStrength yes ofcourse i am doing my best with all the craziest pushups there's in the world every Saturday i am loading up unique challenging pushups that sometimes are never seen so stay tuned
@@jackpartridge7891 I've been doing nordic curls weekly for about 8 months now. I set a barbell up on the floor against the power rack. My knees/ankles are supported with a cushion. You can use bands to make the movement easier.
@@jackpartridge7891 Yes, I would say I'm faster and also more injury resistant. I'm not tracking my times or anything like that but I've definitely gotten faster.
Good video! I used to train athletes years ago, and the Bulgarian split squat was one of the key exercises we used. One thing to think about is the tempo of the rep. Conduct the eccentric portion of the movement in a controlled manner and the concentric portion (overcoming gravity/coming back up) as explosively as possible. Not to the point of coming off the ground, but thinking about coming back up as quickly as possible. If the weight was heavy, it might not actually move fast, but the idea is to teach the body to get used to firing as many muscle fibers at one time as possible. I would say the BSS is when the trailing leg is elevated, as it is here, and the split squat is simply with the trailing leg on the ground. But whatever.
I just did an easy 120 kgs / 275 lbs single leg squat today. Couldn’t believe it. 3 weeks ago I failed a 65 kgs single leg squat and now I know I can do a 130 kgs single leg squat
crazy, I just started these today and then this video came out. im 155lbs and I was hitting 2 plates for reps on each leg. sucked, my glutes, hammys, and quads are already feeling it.
These split squats are GREAT "! After 8 weeks of training, Now I can sprint 100 meters in 8.0 flat"!! After 25 years of secret training"! The Breeze, watch out World I am the only person in the world that can do this, also to be proven very honestly, the BREEZE, ET "!
The step up will fire your rear end up fast. That said, Bulgarians will make you an athlete. A lean athlete for that matter. Leanest I ever was was doing supersets of Bulgarians and step ups followed by rows of chins. B day would be big pulls and bench or overhead presses and an aux lift.
I feel like you've answered this, but I'm going to ask again. For competitive athletes (in my case BJJ), should this be our primary anterior leg exercise? Currently I do this as a secondary quad movement, but as much playtime as it gets in these videos, it seems like it could overtake the back squat.
Our BIG 3 Squat variations are this, back squat, and front squat. We don't treat it as an accessory. It's a MAIN compound movement. You can load it up pretty heavy.
Great video and pleased to have found your channel. Is the Bulgarian split squat superior to achieve the benefits you describe to dumbbell step-ups where you are also pushing off one leg?
Hey Dane, I just want to say thank you for uploading these very helpful videos. I have one question however. You recommend training single leg squats to increase speed and agility etc. I was wondering if they are effective at increasing my normal front/back squats? Thanks. :)
Breathing exercises WOF method, the ice man. They are no joke. Get sunlight, will improve mitochondrial function making you more efficient with energy/ATP. Eat pasture raised beef butter bacon eggs so that you body is running on healthy fats and omega 3s
Just get a bag or a bench about the same hight. Make sure to only position your toes on the bench. Take your shoes off! Also try bodyweight first. Before I moved to the barbell, I did sets of 30 reps, then 50. I had chicken legs but my quads exploded. It's also knee friendly, easy to learn and great for the lower back.
Hi Dane. I really struggle with glute activation during the split squat even more so when doing it on my left leg. Any advice? Would really appreciate it💪🏼
If its an issue with your mind muscle connection and you are lifting light then Start with bodyweight Or If you are lifting heavy then go for light weights This is surely gonna help give it a try And do revert back buddy Good luck
Do a warm-up before your exercises with one of those thick bands between your legs just above the knees. You can probably find hundreds of RU-vid videos but it usually just amounts to different variations of doing side shuffles and forward shuffles while in an athletic stance
I’ve tried these at home since you preach them in every video and I’m trying to go D1. But I don’t have that stand that you guys use for the back leg. And it’s not even available on the garage strength website !
Given your collaboration with KOT, how do you think these compare with atg split squats? You of course wouldn't load the atg variant with as much weight. However it is theoretically the full range variant of this wouldn't you say?
Dane, have you ever come across any athletes who frequently injure their adductors when doing the Bulgarian split squat? I always seem to tweak an adductor on the eccentric of the exercise even with fairly low weight.
You can also do isometrics which means that you hold the single leg squat at the top instead of going up and down, I recommend isometrics but Copenhagen is great too
Bulgarian split squat is a S tier exercise! I do 56 pounds on each side but I feel a bit of lower back discomfort after for use my squats are not perfect. What is the difference between the barbell vs dumbbell?
With the dumbbell at one point in time u'll be limited by the weight u can handle in one hand . Whereas with barbell the progressing curve is less steep more manageable if u will . I for one tend to do this exercise with 28 KG Db and it's a pain in the ass . Shit is challenging asf hope that help . Cheers
Trying to understand why calling it a Bulgarian split squat makes him more sensitive than calling girl pull ups “Australian pull ups” in front of a male Australian.
This is not actual strength work. This is power work. Unless you are suggesting your boy's 85+% 1RM on a BSS is 95 lbs. Not to mention rep speed is very obviously power-oriented. Higher reps are not strength movements.....and wtf is that "triple" lmao. Dude did literally half second reps.
It seems to me that this exercise would translate a bit better to sprinting -and running in general- that regular back squats. You are training one leg at a time in movement, force production, balance, etc. I would for sure do them very, very carefully though. Creep that weight up and do not overtrain. Be a steady Eddy.
I enjoy your content! I am wondering what the difference between doing a single leg squat (leg up) and single leg squat (leg down on floor)? Do you use the leg up for stability training?
