Strength Basics

Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.

Tuesday, September 27, 2011

The most popular post I ever made was about Bulgarian Split Squats. Maybe not coincidentally, my favorite single-leg exercise is the Bulgarian Split Squat.

Recently an article on Bulgarian split squats hit T-Nation.

This article is an excellent addition to the BSS family. It presents a few options I covered in my post, but also some new ones, such as goblet hold BSSs.

In the interest of science and leg strength, I did a few sets of the goblet hold version. I found the weight is much more difficult to control in this position, even compared to kettlebells held in rack. The weight wasn't so hard on my legs, but the amount of weight I could keep tight to my chest wasn't so high. I augmented the sets with a couple of chains draped around my neck, and that helped immensely. The core and balance challenge of goblet hold Bulgarian split squats is a nice change from racked kettlebells, a barbell, or dumbbells held at the side (even unilaterally). They (and the other options in the article) are worth a try if you like this exercise.

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