Bulgarian split deadlift

COMBINES: deadlift, lunge

USED IN: Hypertrophy III

SETUP: Load a barbell with a weight that you might use in a dynamic lunge. (Remember, if the workout calls for eight reps, that means eight with each leg, or sixteen total per set.) Set your legs in a split-squat position, with your weaker leg (probably your left) in front and the bar directly beneath your torso. Reach down and grab it with an overhand grip just outside shoulder width. Straighten your legs as you rise up as high as you can without endangering your future heirs.

LOWERING: Go down as you normally would in a lunge or split squat, with your forward knee bent about 90 degrees and your rear knee almost touching the floor.

LIFTING: Rise back to the starting position. That's one rep. Do the designated reps, switch legs, and repeat to finish the set.

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