Squats and function

amazingemmet

Been thinking about it and for my aims i don't think squats are that functional in the main aim and was thinking about swapping to single leg squats and bulgarian squats. Do people think this would be a good idea or should i keep doing normal squats and work in some single leg work?

Dragan

I look at normal squats are really just being precursors to mass and strenght. If this is not what you are after right now, then change the squat bro.

amazingemmet

Well strength is one of my main aims, mass gains just being a side affect of my training, but i'm thinking most of life doesn't happen on two legs so i think its time to adjust. Anyone know how high the step should be for bulgarian step ups?

t-ha

amazingemmet wrote:

Been thinking about it and for my aims i don't think squats are that functional in the main aim and was thinking about swapping to single leg squats and bulgarian squats. Do people think this would be a good idea or should i keep doing normal squats and work in some single leg work?

Single leg stuff is excellent for performance + it keeps the loads off of your spine which can be beneficial. Bulgarian squats rock. Pistols are cool too. As for the height on step ups, as high as possible I'ld say, but a bench is a good start. I guess you could start a bit further back either to get a sort of lunge into it, but I've never done that (the bench might fall over? ).

because_I_can

i swear by bulgarian squats. Far better exercise for an athlete than a normal squat.

you didnt really tell us what your aims are though

pistols are excellent too but its hard to load up weight and still hold your balance. im just about able to do one with a bar on my shoulders

t-ha

because_I_can wrote:

pistols are excellent too but its hard to load up weight and still hold your balance. im just about able to do one with a bar on my shoulders

I do them with bodyweight only or with a front-squat type bar position (bodybuilding front squat grip, not olympic - although I guess you could try that too).

amazingemmet

Just been looking at bulgarian split squats, they look kinda evil, whats people opinions on them?

Dragan

I think it took me ages to get them right because i have poor balance, but i also think they hurt like a motherf*cker and are a quality excercise.

because_I_can

For an athlete they are much more sprinting/running/balance orientated exercise than normal squats.
Plus the old problem of people loading up a bar and "cheating" by bending the back doesnt exist.
Plus they work your grip, traps, core, each leg equally etc etc.

I started doing them due to knee pain from back squats. Now i'll never go back. Much much more bang for your buck

Really i could go on forever about them. They're a major part of my training

g'em

In a fit of temporary insanity I'm going to show a rare display of ignorance and ask.. what are bulgarian split squats?

Dragan

pretty much described by "single leg squat with dumbells held at the sides, supporting foot on a bench behind you." i think.

g'em

Dragan wrote:

pretty much described by "single leg squat with dumbells held at the sides, supporting foot on a bench behind you." i think.

ooooohhh- I've done them!!! they hurt like a mofo!!! :mad:

g'em

amazingemmet wrote:

About half way down this page has a description. and also OMG something you don't know i feel so privleged maybe i shouldn't of shared it.

enjoy it while it lasts. it will never happen again.

amazingemmet

About half way down this page has a description. and also OMG something you don't know i feel so privleged maybe i shouldn't of shared it.

amazingemmet

Ok that was some good psychic posting

g'em

amazingemmet wrote:

Ok that was some good psychic posting

ah yes. my prevailing powers have been restored... my work here is done.

RPGGAMER

amazingemmet wrote:

Been thinking about it and for my aims i don't think squats are that functional in the main aim and was thinking about swapping to single leg squats and bulgarian squats. Do people think this would be a good idea or should i keep doing normal squats and work in some single leg work?

look at your needs first. sport etc. unilateral leg work is essential but bilateral deficit means it will never give as much strength as core movements like squats. i'd say in general train all aspects conjugate. squat type power first then unilat. then some specific posterior chain stuff like reverse hypers. now if your more of a martial artist or something just tailor it for example perhaps lateral lunges and plyometrics with the str. work like you'd have in complex training(coupling str. movement with fast plyo movement for added neuromuscular activation - it works both ways = more power + more str. e.g. Dr. squat (fred hatfield) doing 200kg???depth jumps before his comp. squats!)

because_I_can

200kg depth jumps?
I've read a lot of Dr. Squats stuff but never that? Have you a link?

I suppose its about right. 40% of his 1rm

Complex training where you superset a resistance exercise with a plyometric exercise is the fast track to size, speed, power.
I couple bulgarians with depth jumps, push press with clap pushups and i swear i could literally see the muscle growing by the second. Excellent stimulus and it really flies in the face of all the Westside stuff.
Just goes to show there's more than one way to skin a cat...

SprostonGreen

Dragan wrote:

pretty much described by "single leg squat with dumbells held at the sides, supporting foot on a bench behind you." i think.

I tried them too, really hard. My balance and co-ordination need improving, think Bambi on ice skates.