Since many people argue that split squats heavily rely on the foot that’s on the bench, I just did a little experiment: grabbed a 24k kettlebell and a scale and took them to the nearest sofa to use is as a bench. Right now I weigh about 76k fully clothed, so - conveniently - my body + bell weigh 100k/220lbs.
I set up the scale about three feet in front of the sofa, grabbed the bell in a goblet position, put my left foot on the scale, the right foot on the sofa and did a few reps. At lockout, it registered 88.5k/195lbs, in the deepest position, it was 90.5/200lbs.
So the answer to the question ‘how much of the total weight in a BSSQ is supported by the lead foot’, at least in my case (your mileage may vary) is:
Since you didn’t ask a question, I don’t feel bad about the threadjack…
My right leg is smaller than my left. This is the case for my thighs/hamstrings and calves, and probably even glute (though, that’s a bit harder to tell). So, I figure I need to take a more systematic approach to restoring symmetry than the good ol’ calf raises and leg extensions.
What do people think is a better form of squat assistance to add mass to my right leg and restore symmetry? BSSQ, Forward lunges, backward lunges, machines, squats w/ stricter form, single leg glute thrusts?
[quote]1 Man Island wrote:
Since you didn’t ask a question, I don’t feel bad about the threadjack…
My right leg is smaller than my left. This is the case for my thighs/hamstrings and calves, and probably even glute (though, that’s a bit harder to tell). So, I figure I need to take a more systematic approach to restoring symmetry than the good ol’ calf raises and leg extensions.
What do people think is a better form of squat assistance to add mass to my right leg and restore symmetry? BSSQ, Forward lunges, backward lunges, machines, squats w/ stricter form, single leg glute thrusts?[/quote]
[quote]1 Man Island wrote:
What do people think is a better form of squat assistance to add mass to my right leg and restore symmetry? BSSQ, Forward lunges, backward lunges, machines, squats w/ stricter form, single leg glute thrusts?[/quote]
I’ve never really been in love with Bulgarian split squats. I know a lot of great coaches (DeFranco, Mike Boyle) use them a ton, but I felt the balance factor remained at least somewhat of an issue (especially when hitting depth and especially if there’s any level of mobility issue), as well as the tendency to 'fidget" the back foot on the bench mid-lift.
I’d say you could start with lunge variations (stationary, reverse, to a deficit/standing on a plate, etc.) and then progress to the BSS. And when addressing a discrepancy, always let the smaller/weaker side dictate the load and volume - do the same weight, sets, and reps for both sides, even though it’ll be easier for the “good” leg.
[quote]Chris Colucci wrote:
I’ve never really been in love with Bulgarian split squats. I know a lot of great coaches (DeFranco, Mike Boyle) use them a ton, but I felt the balance factor remained at least somewhat of an issue (especially when hitting depth and especially if there’s any level of mobility issue), as well as the tendency to 'fidget" the back foot on the bench mid-lift.
[/quote]
I’ve found it better to just do the RFESS/BSS on the aerobics step set to 6-8in high (and I have good mobility to begin with). This way you’re balancing on the ball of your foot on the step instead of the top of the foot on the bench. Balance is much less of an issue this way. You can still achieve good depth this way. I think poliquin teaches it this way as well.
I’ve always had better luck with lunges, and step-ups as well. A low step, using the side of the box, instead of the back, and keeping constant tension, non working locked leg, not touching the ground ( barely, but not quite) burns the quads like nothing I’ve ever found. I’ve just found BSS more trouble than they’re worth. 2cents
I think it really boils down to anthropometrics when it comes to single leg stuff… Lunges never felt right for me but if Jake says they work for him, they DEFINITELY do. 1 man island: time to experiment, I guess
