DC Personal Trainer - How To Do A Bulgarian Split Squat

[cvetyboy]

Lol Bulgarian split squats, Epic LOL cause i`m form Bulgaria

Как сте хора?

[idiotgear]

wow. you sure go down low. i don't have enough hip flexibility to do that but it sure looks effective.

[DurzaGaiden]

Holy crap. Doing those even without dumbbells is tough. >_<

[robybooy]

I have a quick question! I do these bulgarian squats with 16lbs dumbbells, and deadlifts with 120 lbs.. Now will that exercise pattern make any type of muscular imbalance between (in terms of grow) the quads and hamstrings ???

[josefb20017]

@robybooy,

2x16lb = 32lbs external resistance, BUT there is also your body weight, which is hopefully more than 88lbs, so you should be fine.

One thing to improve your balance is to hold one larger weight on your chest with both hands vs at your sides.

[Lippreader]

Not even one dislike yet? Coooool, I've begun doing Bulgarian split squat and it WORKS!! But shit dude, it hurts like a b****

[dannyboy9]

9 people do half squats

[utubename88]

god some old fart gym trainer said he had never heard of this exercise and basically tried to be sarcastic and make me seem like an idiot for trying this exercise.. fucking pathetic man.. old ppl die for a good reason

[josefb20017]

@utubename88,

Funny. One of the people that loves this exercise more than anyone else is Mike Boyle, who's in his 50's. But he refuses to call it "bulgarian" he calls it "rear foot elevated (RFE) split squat." Probably a better name, as it actually describes what you're supposed to do.

[TheTruthUnderTheHood]

@josefb20017 Christmas is right around the corner. Please do not fall for the okey dokey. " Search " Is Christmas Satanic or Christian poem.

[Heatseaker19]

will these help you jump much higher?

[josefb20017]

@Heatseaker19,

Maybe, maybe not. It all depends on why you can't jump higher now.

(Cool side note, I am 5-10 white, and can dunk on a 10' rim. Video is coming. Its not pretty. Hands too small. )

If you can't jump high because your lower body is too weak, then these can be helpful if you use them as a strength exercise: heavy 5's, 3's, etc. If you can put more force into the ground, then you can jump higher. But if you're already strong 2x BW squat & deadlift, could be too much fat, or...

[Heatseaker19]

@josefb20017 aahhhh nope! Its becuz my lower body is too weak... Im pretty close tho... maybe if I could fully palm the ball then yes I would but for now Im always banging it against the rim. And Im like 6 foot 4 and black hahaha I was never really fast or strong tho... lol not to be stereotypical. I worked out a lot tho so Im 210 lbs but I guess I didnt work out on my legs and flexibility enough.... bummer huh :P Thats the main reason y I didnt bother tryin out for college b-ball...

[chetnikman]

i thought these wouldent do shit all and I did ONLY TEN and omfg i still feel it hahahah

[josefb20017]

@chetnikman,

Yeah, I thought the same thing, so I did 15 the first day and I was crippled for a week.

However, I can now do them with 205 on the back.

[risalation]

@josefb20017 205? you use a barbell?

[josefb20017]

@risalation,

Yes, my hands would be dead holding DB's that heavy.

[boneration]

hey bro you leave your delts in your other shirt or something? also calves are important, you might wanna look into getting some

[rconley1]

@boneration You know what guys that are happy with their bodies offer other guys? Encouragement. You know what guys who hate what they see in the mirror offer other guys? Criticism and insults. Stop hating yourself so much.

[hugoishuge]

@rconley1 THat's not really true is it now... I am unhappy with my body, that's why I do weights, yet I try to encourage people where possible

[Mu5clehead]

oh man... this is my second fav quad exercise

good shit

[iProVoK3D]

THIS SHIT BURNS THE QUAD

[crazymsk8]

da te eba u ne6tasnika kakvi sa teq izmisleni klekove we

[VoteAwards]

are there any gay bars in your area

[aphro181990]

wow your kinda cute hahahaha thanks for the help.....

[gainera2582]

good demo with the feet. Most trainees have a tough time finding the proper foot position!!!

[junmae808]

where exactly are you supposed to feel getting worked out doing these? your front leg? back leg? or both?

[josefb20017]

Just your front leg. The back leg might get a stretch, and the 2nd leg might burn since its so tired from being in the front already.

Keep all the weight on the front heel. If you still feel it in the back leg, you can ditch the bench and do just a split squat - looks easy, but is very tough

[atammarco]

exellent explanation, thanks! needed them right for tonite! instead or risking the squat on the smith machine i prefer doing the B. split sq.

[edwarddurazo]

wow was i supposed to learn something??

[peshoman]

no not realy i dont do this exercise

[peshoman]

Im from Bulgaria

[cluster027]

Do you do bulgarian split squats everyday?

[atammarco]

rotfl