DC Personal Trainer - How To Do A Bulgarian Split Squat

Let award-winning DC personal trainer Josef Brandenburg show you how to do a Bulgarian split squat the right way. Find out how to get free personal training at www.washingtondcpersonaltrainer.com, or www.thebodyyouwant.com

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[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.

[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.

[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.

[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...

[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. >_<

[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

[TheTruthUnderTheHood]

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

[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

[josefb20017]

@risalation,

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