Everything you need to know about the Bulgarian Split Squats in under 9 minutes

Рет қаралды 5,982

Күн бұрын

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00:00 - intro
00:25 - the setup
01:09 - targeting glutes vs quads
01:53 - if you struggle with balance
03:04 - different ways to load it
03:56 - variations
04:46 - common technique mistakes
06:25 - programming
07:22 - i can write your program for you
08:02 - outro
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You and I are going to drink a lot of coffee together. Like, borderline dangerous amounts of coffee.
So, first things first. Pour yourself a mug and I’ll introduce myself real quick.
My name’s Jordan - but everyone calls me “J” - and I’m a 27th degree black belt in chugging coffee.
I’m also strength & nutrition coach, I hold several powerlifting world records, and I’ve been fortunate enough to have my writing featured in a variety of outlets like CNN, the Huffington Post, and Schwarzenegger.com.
But listen.
This channel isn’t for fame, publicity, cash, props, fist bumps, likes, pings, pows or whatever else there is.
It’s a place where you and I can chat.
I’ll never sugar coat, lie, or beat around the bush. I’ll tell you everything exactly as I see it. Some stuff you might like. Others you might not.
And that’s totally cool.
Either way, my goal here is to create a discussion. A place where you and I can get together, exchange ideas, and motivate each other to be better every day.
Like I said, we’re gonna drink a lot of coffee together - borderline dangerous amounts - but I’m excited. Because there aren’t too many online communities in which the sole purpose is to inspire and motivate one another.
And that’s exactly what you and I are going to do here.
To your success,
-J

Пікірлер: 47

@laurensylvia2465 Ай бұрын

I love that you do things barefoot. I workout solely barefoot in my home and have never had any pain because of it.

@AlvarezGuillermo-me 25 күн бұрын

Hello pretty lady hope you had a good day? I was scrolling downward when I saw your picture and I decided to text you…I hope you are okay with that!

@ironlungs8177 Ай бұрын

It's like you knew that I got assessed as having weak glutes today, perfect timing good sir!

@karyn373 Ай бұрын

The foot positioning trick has been a game changer for me. I can actually hold dumbbells when I do them now instead of just flailing my arms fighting for my life to stay balanced. If I tried a Bulgarian Split Squat on a flipped over bosu ball I'm breaking something. That's nuts.

@jamweaver1 Ай бұрын

I was thinking the same thing. Something so simple too.

@michellewest336 Ай бұрын

Great information like always! The towel under the foot is such a game changer.

@kamisundstrom6277 Ай бұрын

Ugh! I have a love/hate relationship with split squats! Thanks for the tips!!💙

@87tamck Ай бұрын

I absolutely love bulgarian split squats! Do I question my life decisions every time I'm in the middle of a heavy set and everything is shaking? Do I curse when I'm finished with one leg and know I have to also to the other? Of course! But man do they give absolutely the best glute burn ever.

@antoinetteschoenthaler1674 Ай бұрын

Great tip about the back foot and being light. I will always remember the shards of glass analogy now

@maryhernandez758 Ай бұрын

Thank you for this information and instructional video. I'll view it a few more times before I convince myself to "like" bulgarian split squats!!! thank you for all you do.

@courtneyhaas2846 Ай бұрын

I love your cussing, it's always perfect and makes me laugh 😂 also, when you were naming all the ways to load the squat, i just kept picturing bubba from forrest gump going through all the different forms of shrimp 😂

@debbielale6417 Ай бұрын

Thank you for the great tips!

@mariannedias5003 29 күн бұрын

Love this. Love the bloopers too!

@babsvee2973 Ай бұрын

Fab advice thanks Jordan!

@robinglanzman2359 Ай бұрын

How did you know I was struggling with this form? It was definitely helpful. Thank you Jordan

@brookaylaolds3665 Ай бұрын

I've been saving up to get your program and I'm finally ready to get it!!! So excited to learn more about weightlifting!

@jamweaver1 Ай бұрын

You won’t be disappointed! Jordan and his team are wonderful. The IC app is so handy & packed fullllll if so much good stuff. Good luck! See you around the circle😊

@TroyKasper Ай бұрын

Great video. I used this technique today.

@juliedavis9915 Ай бұрын

Awesome demo! Really appreciate your straightforward, honest approach.

@stephaniesmith6758 Ай бұрын

As always such great information! Thank you for breaking this down and the do’s and don’ts

@lyntintin8350 Ай бұрын

Great comprehensive (& funny!) video. Thank you 😊. Perfect timing as I was struggling with these during my gym session today!

@msadams224 Ай бұрын

I think I may be the only weirdo who actually LOVES doing split squats! I always think of Tony Horton from the original P90X Ab Ripper X.... "I hate it.....but I LOVE IT!" As always, thanks for the continued amazing content! #sortinghatsquad (throwback crew)

@sherrisadino4576 Ай бұрын

Love the colorful language humor! Thanks for the form reminder.

@elysew3457 Ай бұрын

Ty for this!

@nicolehalverson5225 Ай бұрын

Woo hoo! I have these tomorrow!🎉

@BabarKhanJaved Ай бұрын

Thank you!

@kassieleighton7692 Ай бұрын

I love this exercise and hate it simultaneously 😂

@camillarich Ай бұрын

Totally going to try the rolled up towel. It's always so uncomfortable on my back foot, maybe I can add these back into my routine again.

@bethbuckingham4260 Ай бұрын

I really gotta save up and get your app

@bantumtsweni156 Ай бұрын

I loved this😂😂😂

@nikkicarter4506 Ай бұрын

The towel hack, boom! I have a love hate relationship with these....great helpful tips, thank you so much.

@bonniemills2082 Ай бұрын

Oooh thanks. I think I've been loading my upper leg too much, I'll try to keep the "shards of glass" in mind.

@maxinereed7667 Ай бұрын

Is it inappropriate to say, as I am a happily married woman, that I love you and this video?!! 😅❤❤. Love, love love your no nonsense approach. Just good, solid info xx

@26Marlow Ай бұрын

My favorite exercise 😂

@katrinasullivan9192 Ай бұрын

This was great-definitely helped with the foot placement. I have a question…I can only go almost 1/2 way down due to painful knees.(1 replacement) i am older-60s -and just started working out again for the last few months. Can I still get some benefit with limited range of motion and do you think my range of motion will increase if I keep at it?

@Shelleylee-xi9ck Ай бұрын

I have a love/ hate relationship with these!!

@michsmith Ай бұрын

I actually like Bulgarian split squats!! 😁🙌🏼

@pauladegear4410 Ай бұрын

You gave me more ways to “hate” bs squats.

@Matt_Nor Ай бұрын

Me: Hahaha, the way he comedically called me out at 0:15 😆😆😆 The truth: Me when doing BSS 😭😷🤒🤕🤢🤮🤧🥵🥴😵😵‍💫🤯😲😳😱😖😣😩😫🤬 Me after i'm done with the set: 😎😈 Me after i realize i forgot a rep or two on either or both legs: 🤬🤬🤬🤬😭💀 Me when i realize i have one more set left: ☠💀🧟 Me when i finally completed all sets: 🥰😍🤩🤪... Moments later = 😵⚰

@stacewon Ай бұрын

Ok. Fuck. So I've been watching other people doing them in the gym and thinking "why is their range of motion so much more than mine" but now I know, I'm targeting glutes and they aren't. Goshdarnit you're the tits.