Tagged: Squat

HardPuppy Fitness Gym

The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips…

HardPuppy Fitness Gym

Tip: Bottom-Up Bulgarian Split Squat

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The Bulgarian split squat is a great single-leg squat variation to build strength and size in your lower body and also address imbalances between the left leg and the right leg. It will show its strength the more load you can lift. In our training we use it as a squat variation and we also do singles.

In order to be able to progress the load, you need to have a stable base on the ground. Too often you see people not having this stable base, which leads to:

  • Not being able to achieve full depth
  • An inconsistent movement pattern (every rep looks different)
  • Not being able to handle the loads you could possibly handle

How Can This Be Solved?

Start from the bottom up. This helps you to get comfortable with the bottom position. Once you’re comfortable with the bottom position and have consolidated your movement pattern, the weights you’ll be able to lift will follow.

As a rule of thumb, I’ve found that my athletes are able to use 80-90% of their back squat weight for the same amount of reps. For example, if they can do 3 reps of back squat at 200 kg, they can do 3 reps of 160-180 kg in the Bulgarian split squat.

No, you won’t be able to achieve the same depth in the Bulgarian split squat as in the back squat. However, if you standardize the back squat depth and the Bulgarian split squat depth, it’s a valid relation.

So, get the technique right first, get comfortable with the bottom position, and you’ll soon be able to load up the weight.

Related:  The 3-Squat Drop Set[1]

Related:  The Paused Bulgarian Split Squat[2]

References

  1. ^ Related:  The 3-Squat Drop Set (www.t-nation.com)
  2. ^ Related:  The Paused Bulgarian Split Squat (www.t-nation.com)

Build An Athletic Body With This Quickfire Home Dumbbell Circuit

You should know by now that you don’t need to spend hours slaving away in a gym to build a bigger, leaner and more functionally fit body. Indeed, more is often less when your training ambition is to look more like an athlete because you need to give your muscles the recovery time they need to adapt and grow.

But even though cutting down on your training time is the way to go when wanting a well-defined, athletic physique, you must also guarantee that what time you do spend training is 100% effective. That’s what this six-move total-body circuit offers – all you need is a pair of dumbbells and the right attitude, and you’ll get out of every session exactly what you put in. So start stripping away body fat and building new muscle mass today.

RECOMMENDED: The 4-Week Dumbbell Workout Plan To Build Muscle At Home[1]

How to do the workout

Do the six dumbbell exercises in order, sticking to the reps detailed, without resting until you finish all the reps of the sixth and final move of the circuit. Rest for two minutes, then repeat the circuit. Do four circuits in total.

Pick a dumbbell weight that allows you to perform the hardest lift for you with good form. Increase the weight weekly as you get stronger

1 Squat[2]

Reps 15 Rest 0sec

Stand tall with feet hip-width apart holding a dumbbell in each hand. Keep your chin and chest up. Brace your core, then bend at the hips and knees to squat down as low as you can. Push back up through your heels.

2 Alternating lunge[3]

Reps 12 each side Rest 0sec

Stand tall with feet hip-width apart holding a dumbbell in each hand. Keep your chin and chest up. Lunge forward and down until both knees are bent at right angles. Return to the start and alternate leading leg with each rep.

3 Overhead press[4]

Reps 12 Rest 0sec

Stand tall with feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keep your chest up and brace your core. Press the weights directly overhead until your arms are fully extended, then lower them back to the start position.

4 Hammer curl[5]

Reps 12 Rest 0sec

Stand tall holding a dumbbell in each hand, with elbows by your sides and your chest and chin up. Keeping your elbows tight to your sides, curl the weights up together. Squeeze at the top, then lower under control.

5 Renegade row[6]

Reps 6 each side Rest 0sec

Get into a press-up position holding dumbbells. Brace your core and glutes to keep your body stable. Row one dumbbell up, leading with your elbow, then lower it back to the floor. Repeat, alternating arms with each rep.

6 Press-up[7]

Reps 15 Rest 2min

Get in the press-up position holding dumbbells. Brace your core and glutes to keep your body stable. Bend your elbows, keeping them close to your sides, to lower your chest to the floor. Press back up powerfully.

References

  1. ^ The 4-Week Dumbbell Workout Plan To Build Muscle At Home (www.coachmag.co.uk)
  2. ^ Squat (www.coachmag.co.uk)
  3. ^ Alternating lunge (www.coachmag.co.uk)
  4. ^ Overhead press (www.coachmag.co.uk)
  5. ^ Hammer curl (www.coachmag.co.uk)
  6. ^ Renegade row (www.coachmag.co.uk)
  7. ^ Press-up (www.coachmag.co.uk)