How Much Can You Split Squat?

Training Powerlifting
21

[quote]Regular Gonzalez wrote:
rmccart1 wrote:
It’s a seriously hard exercise. I love squatting and deadlifting, but this is one of the only exercises I try to talk myself out of doing before I start a set. Also, if you sprint, it’s pretty much the perfect exercise.

Why do you feel that it’s such a great exercise for sprinters?

[/quote]

Well, to hit the most obvious one first, it’s unilateral, which will translate much better to strength in a sprint. Second, it’s a fantastic way to train hip extension and knee extension all in one shebang, and depending on which one needs more emphasis, it’s easy to adjust the target by changing your “stride” length. Third, you can really load it up without putting much stress on your back. You get a good stretch in the hip flexors and, while this is purely speculative on my part, it seems like you may get some proprioceptive benefit in your ankles, possible reducing the risk of injury there.

And to the poster who said that back squats are more impressive, get real.

22

Nice Job

Jsal33

23

I can perform them with two 50kg DBs, weighing around 75 kg. I will switch to performing them with a barbell now, to add more weight. My goal until next month is 115x8

24

[quote]Sikkario wrote:
Is it just me or does that look like a recipe for serious injury?[/quote]

Its just you. Bulgarian split squats are a great exercise.

My best is 10x65 (per hand) at 175.

I’ve also done 140 for 10 with a barbell on my back. Balance is tricky this way so I’d recommend doing it in the cage but I find you can do a bit more weight for some reason.

25

[quote]cheeta wrote:
im curious…what is a split squat? and why does it look like a lunges just standing in one leg with your food elivated…?[/quote]

I used to call these elevated lunges

Some times called Bulgarian split squats, no idea why.

as for my self i do this with 40kg dumbells for reps and i feel like dieing after each set

26

I did 200x10 on each leg to finish up my leg day last week. After squats, regular lunges, and Good Mornings. I weigh 185 and stand at 5’9"

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I used to do 3 sets of 8 with the 65 pound dumbbells. That’s 130 for 8. I weigh about 177 at 5’11-6’.

I’ve substitued them for pistols, since I feel they’re a more athletic movement.

28

[quote]stallion wrote:
The exercise performed by the first poster is called bulgarian squat. In his case he does it with dumbells, so it becomes bulgarian squat with dumbells.

Personally I have seldom done this exercise with dumbells, simply because then I would need very heavy dumbells.

I have myself done barbell lunges with 170kg for 2 reps on each leg @ approx. 100kg bodyweight.

Bulgarian Squats I have done with at least 140kg in training for reps at about the same bodyweight.

After I learned these exercises don’t help much in the squat strength (probably a bit tough), I have focused on the front squat instead (favouring it over back squats), because it feels better for mye back.

I haven’t seen anyone else do these exercises heavier than me in any of the gyms I have trained, but I guess this is not because I am so very strong, rather because other stronger atlethes don’t do these exercises.

A member of the national powerlifting team told me that lunges do for squats about what pec-decks do for benchpress. Not much in other words.

But when this is said, I have to add that bulgarian squats with a barbell on the back, doing it full ROM is some of the most brutal exercise I have ever done. If you don’t get a headache, and feel like vomitting after a gruelling set of those, then you aint doing it right. It is brutal!

To the starter of this topic: Good job on the bulgarian squats, but I think squats or front squats are a lot more impressive, that is real leg strength. When that is said, most gym rats probably could not do what you have done. So you have reason to be proud, but don’t stay satisfied for too long, it really aint that big weights!

[/quote]What!! That is insane weight! Doing it with a bar also raises the center of gravity making it harder to keep the balance. What is your max raw squat and deadlift?

I myself do lunges so strengthen my glutes and increase my hip drive so that I can recruit them more in the squat. I am quad dominant which makes me lean forward due to early knee extension without extending my hip. So far it works great.

edit
I’ve done them myself with 70 pound dumbells for like 8 reps. It’s always my breath or balance that makes me stop. Weak parts of the chain, yep.

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I’ve done them with 80# DBs for 5 reps. I’m 5’10" and weighed 181# at the time. I dread this exercise more than any other.

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It’s a Bulgarian Split squat.

Doesn’t do much to help a back squat.

Done more for athletic reasons.

It’s been one of the best exercises I’ve ever added to my arsenal as far as athletic performance goes.

As for bests? 225lbs on the bar and 90lb of chain hanging 2 x 8. Oh the swinging mass of chains makes it quite the bastard to complete.

31

I think Brad Cardoza is the man to beat in this exercise…
http://www.pinnaclestrengthandfitness.com/images/405_split_squat.AVI