Author Topic: wide BSS questions?  (Read 2900 times)

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vincevega

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wide BSS questions?
« on: November 09, 2013, 07:34:38 pm »
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is there any tricks to get in a wide BSS stance? I was doing barbell BSS on a plyo box and hopping out with my front foot but 115-135 started hurting my back.

I switched to DB on a bench (bigger target for hind foot and softer) last workout and tried tightening up everything and blindly reaching onto the bench with my back foot. its easy to do but not get in a wide stance. Is this the best way to do it? i'd like to go back to doing with barbell. with doing dumbells where is the ideal place to hold them also? I've been holding them at the sides of my front leg but looking in a mirror it looks like I might be leaning forward to hold them there.

thanks

acole14

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Re: wide BSS questions?
« Reply #1 on: November 10, 2013, 01:04:46 am »
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Yeah either way BSSs are awkward as fuck. I prefer to do them with DBs on a bench just because if you fail you can just drop the DBs. But of course that limits you to DB weights you can grip comfortably. On the other hand, it's good for grip strengthening.

I hold the outside weight on the outside of my leg and the inner weight in between my legs. Start with the weights on the ground, then you can adjust your stance so you're in the best position before picking up the weights. It just takes a bit of adjustment but you should find a good position after a few attempts.

Raptor

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Re: wide BSS questions?
« Reply #2 on: November 10, 2013, 07:59:48 am »
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Do them with dumbbells. You can push them a bit more to the back and load the glutes better, all this without loading the back too much.

vag

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Re: wide BSS questions?
« Reply #3 on: November 10, 2013, 08:36:42 am »
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Personaly i had the greatest success doing them in the smith machine. Helps a lot both in setup and in execution.
woot

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Re: wide BSS questions?
« Reply #4 on: November 10, 2013, 10:06:32 am »
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Start with the weights on the ground, then you can adjust your stance so you're in the best position before picking up the weights. It just takes a bit of adjustment but you should find a good position after a few attempts.

my god, i had never thought to do that before. genius.
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TKXII

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Re: wide BSS questions?
« Reply #5 on: November 11, 2013, 10:22:06 pm »
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Start with the weights on the ground, then you can adjust your stance so you're in the best position before picking up the weights. It just takes a bit of adjustment but you should find a good position after a few attempts.

my god, i had never thought to do that before. genius.

I start with them on the ground for my single leg deadlifts (back foot on bench), makes more sense. Usually have to adjust my foot once by moving it forward.

Not sure what you mean by wide stance. how do you wide stance a BSS? you mean move your foot out forward more?
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: wide BSS questions?
« Reply #6 on: November 12, 2013, 06:43:05 am »
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Wide stance = long stance.

vincevega

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Re: wide BSS questions?
« Reply #7 on: November 12, 2013, 07:43:27 pm »
+1
adding long stance BSS really have done wonders fatiguing my glutes. I never get that from squat/lunge/45 hypers/etc. thanks for the suggestions I think i'll ditch the barbell variation and rep out with 35-50 db's.

acole14

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Re: wide BSS questions?
« Reply #8 on: November 12, 2013, 08:06:57 pm »
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Yep, BSS is the best exercise I've done for getting great soreness in the glutes, especially if you're nice and upright. The other good thing is that it doesn't really stress anything other than the target muscle groups (i.e. lower back).

Raptor

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Re: wide BSS questions?
« Reply #9 on: November 13, 2013, 02:09:24 am »
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Yeah, and the dumbbell variation is so much better than the barbell variation for this exercise.

barks217

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Re: wide BSS questions?
« Reply #10 on: November 16, 2013, 09:03:16 am »
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If you are limited by the dumbbells, add a weight vest if you have. Definitely easier than a barbell.