#Repost from @chrisduncanfitness by @multisave_app
✖️BULGARIAN SPLIT SQUAT✖️
♿️One of favorite lower body exercise. I absolutely wrecked myself with these once I was done filming. If they aren’t currently in your routine, get them in there!
The clips marked with an "❌" are the incorrect examples I see most often & there are several things wrong with them. It may seem slightly exaggerated to some, but this is what I see on a daily basis.
1️⃣Shoulders and spine rounding forward. This is actually quite easy to do whenever you’re holding weight in front. I would advise filming yourself from the side to make sure you aren’t
2️⃣Partial range of motion – probably because the weight is too heavy or you don’t have adequate mobility for the exercise.
3️⃣Performing the exercise too fast with no control.
The video marked with a ✅ is how I perform the exercise & how I teach it to clients.
1️⃣Stand 4-5 inches in front of a bench with your feet shoulder width apart from each other. The body should be facing forwards away from the bench (A good way to measure this is by take 3 paces)
2️⃣Lift the dumbbells and hold them by our side with a neutral grip.
3️⃣One foot should be moved backwards so that it rests on the bench, whilst the other foot is positioned in front.
4️⃣Stick your chest up, pull your shoulder blades back and down and ensure your spine is not rounded forward.
5️⃣Gradually lower the leg until it is low enough to feel a contraction. Ensure that the knee doesn’t hit the floor and the knee should be over your toes.
6️⃣I like to pause at the bottom for 1-2 seconds and focus all my energy into exploding through the front foot.
7️⃣As you exhale your breath, lift your leg back to the starting position.
8️⃣Once performed for desired number of reps, return to the starting position and perform with the opposing leg.
💎BONUS TIP: Having a random man vaccuming in the background has been shown to improve coordination, focus and can even produce more muscle gains. Try it out.
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