Bulgarian Squats...

CED_2583 · 03-28-2007, 06:05 PM

...kicked my ass today!

Hadn't incorporated these into leg day until today...dear god I was dead after these things.

Awesome!

fufu · 03-28-2007, 08:55 PM

Yes, they are very taxing, one of the hardest movements out there IMO. You should be sore tommarow.

**Gazhole** · 03-29-2007, 06:24 AM

Awesome movement, you wont regret adding them in

AKIRA · 03-29-2007, 08:13 AM

Ok Ive asked a few times..so heres one more try.

Your non-working leg, or foot specifically, do you guys ever feel it getting pressed against the cushion of the bench/chair after a few reps?

The bottom of my shin where it meets my foot tends to press against the surface, as if it was helping the lift.

While I am asking, how much of the nonworking leg is on a surface? Every video shows the motion of the movement but not the foot placement.

fufu · 03-29-2007, 10:29 AM

Quote:

Originally Posted by AKIRA

Ok Ive asked a few times..so heres one more try.

Your non-working leg, or foot specifically, do you guys ever feel it getting pressed against the cushion of the bench/chair after a few reps?

The bottom of my shin where it meets my foot tends to press against the surface, as if it was helping the lift.

While I am asking, how much of the nonworking leg is on a surface? Every video shows the motion of the movement but not the foot placement.

I have it so the top of my nonworking foot is just laying on the bench. Whenever I instruct someone on the lift I tell them to just "have it there". Don't press it in, just have it laying lightly on the bench, you don't want a whole lot of support from it.

Phred · 03-29-2007, 12:20 PM

Quote:

Originally Posted by AKIRA

Ok Ive asked a few times..so heres one more try.

Your non-working leg, or foot specifically, do you guys ever feel it getting pressed against the cushion of the bench/chair after a few reps?

The bottom of my shin where it meets my foot tends to press against the surface, as if it was helping the lift.

While I am asking, how much of the nonworking leg is on a surface? Every video shows the motion of the movement but not the foot placement.

I will feel it in my quad of the first leg when I switch to the second leg. I think it is a combonation of stretching the quad and helping with my balance. I usually do them after back squats, so my form suffers towards the last few reps and that is when I seem to feel the leg on the bench getting a burn in the quad.

Bakerboy · 03-29-2007, 12:32 PM

Quote:

Originally Posted by fufu

I have it so the top of my nonworking foot is just laying on the bench. Whenever I instruct someone on the lift I tell them to just "have it there". Don't press it in, just have it laying lightly on the bench, you don't want a whole lot of support from it.

This is a good point fufu makes. It requires more balance the less your use your non working leg for support. You can also experiment with how far away you place your working leg from the bench and your depth. Just by changing those three things you can make the movement a lot more challenging. It's not always just about adding more weight- form is everything.

goob · 03-29-2007, 12:40 PM

Quote:

Originally Posted by Bakerboy

This is a good point fufu makes. It requires more balance the less your use your non working leg for support. You can also experiment with how far away you place your working leg from the bench and your depth. Just by changing those three things you can make the movement a lot more challenging. It's not always just about adding more weight- form is everything.

Agreed.

You make a good point with experimenting where the working leg goes. I find the farther away it is, the harder it is, not that you need to make these more of a chalenge!

Malley · 03-29-2007, 05:09 PM

A nice slow tempo is the best way to go about these. Go about 5 seconds and the negative part of it. Also may try using some isolation and hold it half way up for 5, its a hell of an exercise.

AKIRA · 03-29-2007, 06:10 PM

Quote:

Originally Posted by Bakerboy

This is a good point fufu makes. It requires more balance the less your use your non working leg for support. You can also experiment with how far away you place your working leg from the bench and your depth. Just by changing those three things you can make the movement a lot more challenging. It's not always just about adding more weight- form is everything.

Another question I was going ot ask..

03-28-2007, 06:05 PM	#1
CED_2583 Registered User Join Date: Jul 2002 Location: Connecticut Posts: 49	Bulgarian Squats... ...kicked my ass today! Hadn't incorporated these into leg day until today...dear god I was dead after these things. Awesome!
	FitDay Profile "Who is John Galt?" ~Ayn Rand

03-28-2007, 08:55 PM	#2
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,236 Photos: 7	Yes, they are very taxing, one of the hardest movements out there IMO. You should be sore tommarow.
	fufu's 1337 Journal Your diet will set you free.

03-29-2007, 08:13 AM	#4
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,784 Photos: 3	Ok Ive asked a few times..so heres one more try. Your non-working leg, or foot specifically, do you guys ever feel it getting pressed against the cushion of the bench/chair after a few reps? The bottom of my shin where it meets my foot tends to press against the surface, as if it was helping the lift. While I am asking, how much of the nonworking leg is on a surface? Every video shows the motion of the movement but not the foot placement.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-29-2007, 05:09 PM	#9
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	A nice slow tempo is the best way to go about these. Go about 5 seconds and the negative part of it. Also may try using some isolation and hold it half way up for 5, its a hell of an exercise.
	www.crossfit.com

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