Athletes find themselves in precarious situations all the time, falling, crashing, etc. If you can’t handle that physically, you’ll be far more likely to get injured. Let’s avoid that — In today’s episode of Weightlifting Academy!
A great way to help yourself avoid knee, hip, and ankle injuries is to get really good at single-leg training.
The Bulgarian Split-Squat (sometimes called the rear-foot-elevated split-squat) is a fantastic way to get started with single-leg training. However, don’t be fooled! It can (and should be) used by advanced athletes as well.
While there are plenty of things I could talk about, here are the 3 main points I want you to keep in mind while doing the Bulgarian split-squat:
- Keep your front heel down the whole time.
Keep your torso braced just like in a barbell squat (see my other video on the “Hollow Body Position” for a primer).
Keep your front foot far enough away from the bench so that your back leg gets a nice hip-flexor/quad stretch as you go down.
Here’s the video:
- The next issue of the Nemesis Journal comes out tomorrow. In it I’ll be discussing more in our series on combining the 2nd and 3rd pull so that you can start “getting under” your snatches and cleans the right (and safe) way.
Don’t miss the Super Total Certification coming in June! Learn both Powerlifting AND Olympic Lifting from myself and Chris Duffin.
Now go lift something heavy,
PS. Don’t forget to sign up for Weightlifting Academy for FREE!