Bulgarian Squats - Technique Issues

funkey_monkey

I have been given a training routine which includes Bulgarian Squats by a trainer.
I am having massive problems performing this exercise - which I am doing using dumbbells.
My balance seems to be all over the place and I cannot get myself settled in order to complete a set without problems. The dumbbells I am using are between 10kg and 17.5kg - so it is not big numbers.
Previously, I was performing squats (85kg), front squats (50kg) and leg press (120kg). So I don't believe weight to be an issue. It seems to be technique. I am finding this really frustrating.
Any suggestions as to how I sort my balance out and make the most of this exercise?

Thanks,

cmyk

Widening the stance works for me, you are probably too narrow, so you're back leg will feel like it's moving further to the side, but make sure you keep your hips square. There was a video a while ago on it here.

It's tough to get at first, especially if you're not used to uni-lateral work.

funkey_monkey

Thanks - does widening your stance not increase pressure on knee and hip as they are getting out of natural line?

I just stand how feels natural to me.

I also get cramp very quickly in the foot which is up on the bench. Might be do to me forcing it into the bench to steady myself though...

Will Heffernan

I don't know what the story is with posting videos here now....so I won't. If you go to youtube and search 'Elevated Single Leg Split Squat Coaching' you'll find a video I made when someone asked me the same question you asked.

https://www.youtube.com/watch?v=C7rBZIO3Ioc

I hope it helps.

If a mod sees this and you feel it's ok to throw that video up here do so...or if there's a place on boards that you want to embed vids and link to that then do that...or basically do whatever you like

Red Cortina

funkey_monkey wrote: »

I have been given a training routine which includes Bulgarian Squats by a trainer.
I am having massive problems performing this exercise - which I am doing using dumbbells.
My balance seems to be all over the place and I cannot get myself settled in order to complete a set without problems. The dumbbells I am using are between 10kg and 17.5kg - so it is not big numbers.
Previously, I was performing squats (85kg), front squats (50kg) and leg press (120kg). So I don't believe weight to be an issue. It seems to be technique. I am finding this really frustrating.
Any suggestions as to how I sort my balance out and make the most of this exercise?

Thanks,

I abhor split squats in all their forms and feel your pain:D
All I can say is that when I've kept working on them my balance improves

Transform

funkey_monkey wrote: »

I have been given a training routine which includes Bulgarian Squats by a trainer.
I am having massive problems performing this exercise - which I am doing using dumbbells.
My balance seems to be all over the place and I cannot get myself settled in order to complete a set without problems. The dumbbells I am using are between 10kg and 17.5kg - so it is not big numbers.
Previously, I was performing squats (85kg), front squats (50kg) and leg press (120kg). So I don't believe weight to be an issue. It seems to be technique. I am finding this really frustrating.
Any suggestions as to how I sort my balance out and make the most of this exercise?

Thanks,

lower the weight and watch out for correct knee tracking on the movement and weight should be in the front heel not the toes

funkey_monkey

Thanks for the replies. Will - that video was a great help.

Cheers everyone. I'll let you all know how I get on

SanoVitae

Great video Will - cheers for that.

I know you don't have much time to blog but a video link like that once a week would be a great way to market your place. People would watch it and share it via Facebook, Twitter and email etc.

TommyKnocker

SanoVitae wrote: »

Great video Will - cheers for that.

I know you don't have much time to blog but a video link like that once a week would be a great way to market your place. People would watch it and share it via Facebook, Twitter and email etc.

Totally agree with your comment re the video Will provided above, I think it is really helpful to the OP in demonstrating the bulgarian squat technique. It is much appreciated that folks provide such informative videos for the forum posters.

However I would just like to draw your attention to the portion of the Forum charter which deals with the posting of videos on the forum.

Videos posted on the fitness forum should be for the benefit of the posters and in response to a post, like the video Will provided above, and should not be used as a "Marketing" tool for any business venture.

Any videos of this nature posted will be removed by the moderators and sanctions may be imposed on the poster.


M

Will Heffernan

SanoVitae wrote: »

Great video Will - cheers for that.

I know you don't have much time to blog but a video link like that once a week would be a great way to market your place. People would watch it and share it via Facebook, Twitter and email etc.

1. I knew someone was going to ask this question....so I made this video months ago .

2. In truth...we video lots of stuff in the gym just like this...we use it as a coaching tool though...not a marketing one.

3. Thanks for the encouragement...we are trying toi find ways to better utilise our time. I am definitely going to get back to blogging more when and if I can find the time.

Chris89

Will I had seen that video before and was going to post it but then I remembered we are not friends anymore.