>gives you massive legs
>gives you massive grip strength
>gives you massive cardio
>gives you massive willpower
>gives you massive balance
>permabans you from snap city
Any questions?
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>gives you massive legs. >gives you massive grip strength. >gives you massive cardio
>ruptures your testicles
Yeah, I’ll stick with barbell back squats.
Yeah im going to need a QRD
google.com
you think i would be asking if google told me anything about it? nice try. no source then
lol source?
moron?
kek
seriously though wtf are you referring to?
>breaks your neck at the base
No, please keep doing them.
>all these anons rupturing their testicles
NGMI
Pardon me?
WAT
>grip
Sorry, I do all my squats and lunges with barbell.
first time I tried these I used too-heavy dumbells and kept stumbling all over the fricking bench
first time i took double the amount of weight i needed like a dumbass and nearly fainted after finishing the first set.
I gotta start doing these again, how far do you put your leg forward? Is it slightly back so your knees go over your toes or should your leg be straight?
Either works tbh, but usually shorter stride = more quads and longer stride = more glutes
Nice shorter it is I pair them up with front squats. Thanks anon
Does this help with ass cheek growth?
I have flat pancake as an ass - I would like some development for women to grope during sex 🙁
These grew my glutes better than any other lift by a mile
What was your programming? Sets/reps?
I would do RDLs for 3x10-15 followed by single dumbbell BSS for 4x8-15 with the dumbbell held by the opposite hand for balance and targeting the quads less. The split squats were taken to failure each set. After this would solely be isolations because I'd be wiped out from those two lifts pushed that hard
Yeah, but did you do hip thrusts or cable pullthroughs?
How to do this without looking massive gaylord?
Have a spotter stand behind you, holding your waist to brace you. This should block the view of your butt to any onlookers.
Just go to the gym when everyone leaves. I have a 24hour pass and that's when I do my hip thrusts and cable pullthroughs
Lift enough weight and nobody will care.
You have to put your leg farther away for you to target glutes. Close to you to target quads.
i cant balance myself doing these
Me too my ankles are shit
Do splits squats with your feet on the ground or just do lunges.
For balance stand in one feet, then stand one one feet with your arms extended to the sides, then on that same pose look to each side, then repeat the same progressions with your eyes closed, then do circles around your hips with a small weight or throw a tennis ball against a wall and catch it.
Work on each progression until you can hold them for 60 seconds before moving to the next one.
Sounds like a lot of steps but this is very easy to do it shouldn't take you more than 2 months at worst but even if you had crippling lack of coordination and takes you longer it will still improve balance.
thanks. actually helpful
I can't even do these properly because I'm fat... Keep those gains waiting for me...
Doing these rn (right now)
Farmers walk does great grip and cardio, should add them to the end of every session
uooooh my buttcheeks are become so big and… so round… >/////<
Squatting is still far superior
Unilateral squatting is still squatting
Just do both
What single reason is there to do these at all, if a superior alternative exists?
>superior
They are complementary, you get better results from doing both rather than one or the other alone
How are they complementary? What does this accomplish that squats don't?
>more leg volume without further taxing your spinal erectors, also less systemically fatiguing in general
>more ad/abductor work, notably preventing groin strains from ever occurring when doing squats
>can push to failure safely with no risk of injury
Why do 6 sets of squats when I can do 3 sets of squats and 3 sets of these? It just makes sense
I pinched a nerve in my traps doing this and lost 70% of my grip strength on my left hand lmao.
They're great tho
You had poor form
3 sets of this makes me feel like I'm going to pass out, tunnel vision and everything
I hate that this requires balancing, I always jump around like a moron for my first set
You shouldn't be able to go heavy enough on these to seriously train grip strength
Extremely chad exercise, but if they are challenging your grip strength then something is wrong
Also stability component renders them not ~~*optimal*~~ for hypertrophy, so supplement with other more stable things if that is the goal
Gymcels are worried about hypertrophy and not about athleticism and functionality LMAO enjoy being a meathead
This fricking mutt yells at everything he doesn't absolutely agree with
do you need the bench though? Can't i just do regular split squats?
Front squats also fricked me UP big.
What is the correct way to do these? Do you have to hold 2 dumdbells or 1? If 1, should it we in the side of the leg on the floor or the leg on the bench?
>massive
show us
You must have huge legs then right? Let's see your results.
>Any questions?
Yeah how fricking pathetic do you have to be to get cardio benefits from fricking splits squats.
barefoot walking and horse stance practiced in daily living give better results on the legs. all functional strength. farmer carries for when you're specifically working out for grip strength
I'll give you the carries but how in the hell will walking and horse stance give better legs than BSS with 100lb dumbbells?
These are based but I prefer Zerchers.
Zercher BSS?
Squats, though you could do Bulgarians Zercher style as well if you were a psychopath. Both destroy my quads but Zercher squats are my favorite of the two.
I do these but I honestly I zero clue if I'm doing them right. I feel them in my quads, but not in my glutes. Also every picture of these shows people using a bench for support but even at 6'1" a bench feels too tall.
They're a squatting movement so you're supposed to feel them in your quads
>Destroys your knees