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Übung: Bulgarische Kniebeugen zur Gewichtsscheiben Presse

The Bulgarian Squat with Plate Press is a progression exercise as it emphasizes uni-lateral leg strength, stability, and force / power transfer from the lower body through the arms.

The Bulgarian Squat with Plate Press is an effective exercise for athletes looking for greater dynamic stability, uni-lateral leg strength, and dynamic power production.

Primär trainierten Muskelgruppen: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Adductor Musculature, Abdomen, and muscles of the lower leg.  When performed holding a dumbbell, the musculature of the arm are also active.
Übungstechnik: Begin this exercise by placing a foot, toes down, on a bench behind you. With control, and balance, hop, or jump forward so that the opposite leg is extended in front of the body. Both legs should be aligned shoulder width apart, with both feel in a linear position relative to their hips (the back foot vertically linear, and the forefoot, in a neutral forward position).
Once balance is found, the athlete hold a weight plate in front of their chest, with flexed elbows.  As the athlete pushes out of the lunge and  into a standing position, they simultaneously press the plate up and outwards. The plate is lowered to the chest before the next repetition begins.    
Optionen zur Übung Progression: An athlete can progress the difficulty of this exercise by by increasing their resisted weight, lengthening their stride, shortening rest durations between sets, increasing or varying the speed of the movement, or increasing the number of sets completed.  Progressions should only be made once correct technique is achieved.

Optionen zur Übung Progressionen:

Bulgarische Kniebeugen
Bulgarische Kniebeugen auf dem BOSU-Ball


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