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? On Dumbbell Squats!

SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/12/16, 11:15 PM For my injury a bulging disk in the lower back, among other exercises the Box Squat Parallel or a tad below (Depends on what I use as a Box) has been 1 on the best for me so I want to always keep a form of free weight Squats in my routine then mix in Lunges or what not. I would like to know is what is your thoughts on doing them at times with Dumbbells. Box with Barbell and when a change is needed Box with Dumbbells and visa versa. I had thought of the Hack Barbell Squat but you can't Box that. Oh and both Barbell and Dumbbell will be heavy lifts, I usually stick with 6 rep sets and if 8 becomes to often I add weight and go back to 6!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/12/16, 11:37 PM I'd say you a good alternative would be db bulgarian squats. -------------- Iron and chalk.
	2006/12/17, 06:01 AM db bulgarian split squats are good variation...
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/12/29, 05:14 PM Thanks guys just did my 1st leg day after the week rest.:big_smile: 4 sets of Box Squats 4 set dumbell Bulgarian Squats (Each Leg) 4 set of Calves I feel like I been punished and I tell you this, them Bulgarians aren't easy after Boxes!:surprised:
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/12/29, 10:01 PM I see one major thing wrong with that statement. Bulgarians aren't easy EVER. -------------- Iron and chalk.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/12/29, 10:06 PM Yeah definatly find the weaker leg out and what I love about them over the lunge which is great but you going to work balance and stability even more with Bulgarians. I think I'll do my ten week cycles with Bulgarians for 1st 5 weeks then switch to Walking Lunges on the last 5. I'll always want to keep a forum of squats in. By the way started deadlifting this week and love them to death, don't know why people hate them so much, Squats are way tougher on me.
Velasca Posts: 441 Joined: 2006/10/26	2006/12/30, 07:39 AM deadlifts are my best friend... squats-hateful but i keep trying..:(
Velasca Posts: 441 Joined: 2006/10/26	2006/12/30, 07:41 AM omg..i just googled th bulgarian squat exercise...i dont think they are gonna be my friend either...but i will make them love me...i like the challenge...
Velasca Posts: 441 Joined: 2006/10/26	2007/01/02, 09:50 PM wht i mean is....i know how to do the two...but what are the difference in benefits..what do the work differently etc?
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/02, 10:05 PM Bulgarians will hit the bottom quad harder the portion above your knee which is great for knee protection and also it takes more balance, strenght and stability to do them so you'll get more benifit in them areas. It also makes you use your quads, glutes and hams more then a lunge so you'll benifit there more too. I do not use them as a subsitute for a squat but rather the lunge. 5 weeks lunges 5 weeks Bulgarians then rest a week!
Velasca Posts: 441 Joined: 2006/10/26	2007/01/02, 08:28 PM what is the technical difference between the bulgaran split squat and a normal lunge?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/01/02, 10:14 PM Vastus medialis = "bottom quad". They are a very athletic move as they require a good deal of balance, are a different muscle firing pattern, and they help to stretch and strengthen the hip flexors (a major weakness/tightness for many athletes). -------------- Iron and chalk.
Velasca Posts: 441 Joined: 2006/10/26	2007/01/02, 10:22 PM okies..tyvm..i havent done any lunges yet..not for any particular reason..just havent..but i like alot of variety in my workout as i get bored easily so this will be something new and again a challenge.. now if i can just do a box squat with a barbell instead of the smith ill be really happy
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/01/02, 10:37 PM Good. You could rotate them in like SFG does, or add them in as an extra exercise. Just remember to balance your workload. -------------- Iron and chalk.
Velasca Posts: 441 Joined: 2006/10/26	2007/01/18, 07:12 PM update...im really liking the bulgarian split squat...its like one exercise that covers the quad and hamstring/glutes overall in one...definitely challenges your balance..i like em :)
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/18, 09:02 PM Yeah they are a tougher lunge and I will do 5 weeks of them then 5 weeks of a lunge type. I do these after I do Barbell Squats and heavy on all. -------------- Knock-Um Down & Keep-Um Down!