Sunday, October 2, 2022

Boost strength, speed and agility with this move

The barbell squat is considered the gold standard of lower-body strength exercises, and deservedly so. But, if you’re looking for some variety (and, even if you’re not), U.K. researchers found the the Bulgarian (rear-foot-elevated) Split Squat to be just as effective for increasing strength, speed, and agility.

This exercise can be performed as a body-weight movement, or weighted with dumbbells (pictured), kettlebells, a barbell, or a weight plate.

The Bulgarian Split Squat is a great exercise for anyone — regardless of strength training experience and proficiency — because it’s less technical and requires less mobility (than the barbell squat), making it safer.

Here’s how to do it:

  • Stand tall holding two dumbbells next to your sides
  • Place the top of your right foot on a bench behind you
  • Brace your core
  • Slowly lower your body as far as you can
  • Pause, and then quickly push back up to the starting position
  • Repeat for desired number of repetitions
  • Switch legs

Choose weight and repetitions according to your training goals.

Get STRONGER, Get FASTER!

 

Steve Harehttp://www.ohiovarsity.com
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes OhioVarsity.com, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

Related Articles

Stay Connected

714FansLike
3,222FollowersFollow
364SubscribersSubscribe

Latest Articles

Kirtland overpowers Perry in clash of Chagrin Division titans

Kirtland scored 36 unanswered points in a 36-16 win over visiting Perry in a clash of CVC Chagrin Division titans.
00:00:00

CVC TV: Lakeside at Chagrin Falls

CVC TV heads to Chagrin Falls for a Week 7 matchup between the host Tigers and visiting Lakeside Dragons.

Wickliffe readies for postseason with win over Brooklyn

Wickliffe took another step in preparing for the postseason with a 4-0 win over visiting Brooklyn on Thursday.

Hawken blanks Orange

Ally Taylor, Josie Culver, and Evelyn Lally scored goals in leading Hawken to a 3-0 win over visiting Orange on Thursday.

Chagrin Falls, Orange headed to the district tournament

Chagrin Falls won a sectional title and Orange finished among the top three and will join the Tigers at the district tournament next week.