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Bench press attempt 2 100kg 220lbBench press attempt 2 100kg 220lb Bench press attempt 2 100kg 220lb


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Bulgarian Split Squat How To & Why Weightlifting Academy

All athletes need more single-leg work to prevent injuries & improve performance The Bulgarian Split-Squat is a great way to start with single-leg training But, just because it s good for beginners, don t assume that advanced athletes shouldn t do it! I think it s one of those go-to exercises we all should be doing regularly Here s my 3 key form-tips on how to perform a Bulgarian Split Squat 1 Keep that front heel down the whole time 2 Brace your core just like a barbell squat or deadlift (helps a lot with balance!) 3 Get your front foot far enough away from the bench so that there is a nice stretch in your hip-flexor and quads ALSO, there are 2 ways you can deal with your back foot Either you can lay it flat down (top of foot on bench) OR you can be "active" in a sprint stance I like beginners to be active with the back foot ready to sprint They can use their back leg to aid them in learning how to balance, and it also takes less flexibility in the ankle, so they can get started right away Once you get more advanced and your ankle mobility is better, take the help of the back leg out of the movement by placing the top of the foot flat on the bench Now it s all about the front leg And this is a nice progression towards doing a pistol squat! Learn more for FREE @ WeightliftingAcademy com Read my blog @ TheIronSamurai com Follow me on Instagram @ Instagram com TheIronSamurai Follow me on Twitter @ Twitter com RationAction Now go lift something heavy, Nick H

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