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    Boost strength, speed and agility with this move

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    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 Harehttps://www.ohiovarsity.com
    The creator and publisher of OhioVarsity.com, Hare has covered high school sports in Northeast Ohio since 1997. He began as a correspondent for the Lake County News Herald, where he contributed until 2011, primarily covering high school football and wrestling. In 1999, Hare began writing for IrishIllustrated.com, a member of the Scout.com network of high school and college sports web sites. He focuses on covering Notre Dame football recruiting. OhioVarsity.com was created in 2004 and was a member of the Rivals.com network until 2012. The site's original purpose was to cover Ohio high school football and recruiting news but since has grown to cover all sports and to provide sports information services to high school athletic programs and individual teams. 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.
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