split squats vs lunges

[easye7]

I'm starting a workout plan that calls for split squats..I know what they are, but is their any reason i cant do lunges instead? its just easier if the gyms crowded to get heavy dumbbells then a squat rack

[chazzy1864]

you can do split squats with dumbbells. The only real difference is one you start the move with your legs already stepped forward (and keep them that way), and the other you step out and then back.

Whether you do it with a barbell on your back or dumbbells at your side is your call.

[SMC90]

you should be fine only thing i can think of is with using a barbell you would be using your core a little more for stabilizing but while using heavy dumbbells you will be working your forearms and grip strength.

another thing is while doing lunges your using more muscles to stabilize yourself as you push forward and back to your starting position. compared to staying in a neutral position when doing split squats

[Mindi912]

Split squats are like a lunge but one foot is on a bench behind you.

So like the poster above said legs are already apart from the start only one is on a bench.

[chazzy1864]

Split squats are like a lunge but one foot is on a bench behind you.

So like the poster above said legs are already apart from the start only one is on a bench.

that is the bulgarian split squat.

A split squat just starts in the lunged position, and ends there.
http://www.pponline.co.uk/encyc/img/217_fig3.gif

Where as the lunge starts feet together, steps out, etc. (don't ask who did this picture, just found it through google).
http://www.c1oc1.com/DBAltlegLunges.JPG

[Mindi912]

that is the bulgarian split squat.

A split squat just starts in the lunged position, and ends there.
http://www.pponline.co.uk/encyc/img/217_fig3.gif

Where as the lunge starts feet together, steps out, etc. (don't ask who did this picture, just found it through google).
http://www.c1oc1.com/DBAltlegLunges.JPG

Oh i see - damn my trainer lol always trying to make it more difficult.

[easye7]

ohh okay, so the split squat begins in the lunged position, gotcha. so im guessing you dont alternate legs when doing it because..itd...be.....impossible.

http://www.c1oc1.com/DBAltlegLunges.JPG <----dude is cut up btw




thanks alot guys!

[chazzy1864]

ohh okay, so the split squat begins in the lunged position, gotcha. so im guessing you dont alternate legs when doing it because..itd...be.....impossible.

http://www.c1oc1.com/DBAltlegLunges.JPG <----dude is cut up btw




thanks alot guys!

Yeah, you do one side, then either rest and do a set on the other, or you can switch and do the set on the other.

[Mindi912]

Yeah, you do one side, then either rest and do a set on the other, or you can switch and do the set on the other.

you're allowed to rest between legs - wtf??? I am definitely having a talk with my old trainer.

[easye7]

might as well get another question in..


is their any good alternative to doing straight leg dead lifts? i just cannot do them without rounding my back, i have really poor flexibility (im 20 and ive never been able to touch my toes, bad genes)

[chazzy1864]

might as well get another question in..


is their any good alternative to doing straight leg dead lifts? i just cannot do them without rounding my back, i have really poor flexibility (im 20 and ive never been able to touch my toes, bad genes)

well first off, i figure it has to be said. Focus on some stretching.

But for exercises, can you do good mornings?

[easye7]

well first off, i figure it has to be said. Focus on some stretching.

But for exercises, can you do good mornings?

ehh doubtful. i always stretch after working out, im tryin to over come some really a really bad back gene (dad and grandfather both suffer from it). if i try bendin over legs straight i can honestly only go through like 10 inches of movement before i have to round my back. it feels like the bottom of my spine is one solid inflexible rod.

[J4gga2]

Instead of a stiff-legged deadlift, try a Romanian Deadlift. You start at the top of a deadlift and as you descend bend your knees however necessary to keep your back arched naturally. Make sure your chest and butt push out in opposite directions for the whole movement. Stop when you get a deep stretch in your hamstrings, squeeze your glutes and come up

[screamingjesus]

it's not called a straight leg deadlift, it's called a stiff legged deadlift, and there's a reason. You may bend your legs as much as necessary to reach the bottom part of the move without back rounding.

[Tresiel]

strong 2008 bump

[chazzy1864]

it's not called a straight leg deadlift, it's called a stiff legged deadlift, and there's a reason. You may bend your legs as much as necessary to reach the bottom part of the move without back rounding.

There is a variation called the straight legged deadlift, albeit much maligned and rightfully so. With SLDL, your knees are bent, but fixed. There is no flexion that occurs during the movement.

Some SLDLs involve and actually require a rounded lower back. In fact, the original textbook version does. It is an excellent exercise to target the low back and reduce much of the assistance from the hams.



Pro-tip: Keeping the back arched will keep the load on the hams. Allowing the back to round will force the load onto the low back. If rounding the back, lighter weights are generally used, while focus and control are a must.

[screamingjesus]

ok, i've never heard of it, but I'll take your word for it.