Bulgarian Squats

S

soccergod

0
Hello,

one quick question,

I really want to do these because single legged excercises have really helped me. So I have trouble balancing myself when doing this so I was thinking if I could do this with a SMITH MACHINE until I learn to balance myself.

When i do with a barbell i tend to do a couple then lose my balance and have to stop. So I as wondering if I used the smith machine squat bard thing and did these then i could learn the movement.

Also why do my knees hurt sometimes when doing lunges.

Will this be effective?

Thanks
 
soccer guy:

I see you have not read much since the last time I was here. Pick up a book and read on working out and nutrition every now and then.

Bulgarians or elevated split squats should not be done on a machine. You can't hold your balance because a) the weight is too much b) form is off

Regress the movement to the basic inline split squat and pick up bulgarians later.

Lunges hurt your knees because of a)technique b)low ankle mobility c)low hip mobility d)weight too heavy e)combination of any of these

read a few books soccer....be patient
 
Out of curiosity, if you aren't strong enough to hold your balance with weights, why are you using weights? Maybe try learning the movement with body weight first, then adding weights as you get things down. (Having just started doing the bulgarian split squat, I can certainly relate. I'm starting with bodyweight right now, and hope to start using weights as I get better at doing them.) Good luck.
 
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how would you learn to balance using the smith machine? To learn balance you need to be unstable. Do them with DBs or BBs, and learn to balance before you go with really heavy weight. Try taking your shoes off, it helps for someone.
 
Skip the bb and go with dbs. Fixed machines never help you to learn balance because balance is never an issue with a fixed plane of resistance.

I had my football players using on 20 lb dbs at first because they had horrible stabilization and balance issues. And these are guys squatting in the 3-400s.
 
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