We’re always on the lookout for something new that will take your workout to the next level. Give yourself an edge with this new beauty: the Single Arm Dumbbell Bulgarian Split Squat. As one of the most challenging moves you’ll ever face, this is an exercise that will work your core, legs and arms in one blow, while also bumping up your balance! The gist is: move the weight distribution of a standard lunge from 50% front – 50% back, to 80% front – 20% back. This challenges your abs to compensate for the added distribution inequality and for the weight of the dumbbell in your hand. What this ends up doing is giving you an isometric exercise in your arm and a combination move in the squat that is sure to bring on the burn. It’s a lot to ask for in a move, but the challenge is on and you can be sure that those of us here at CrossFit Impact can help you sculpt yourself into Bulgarian bliss!
How It Works: From a standard squat position, balance your rear foot onto a bench. Holding the dumbbell on the same side as your front leg, sink into a squat – remember to keep your forward shin as perpendicular to the floor as possible! For a different challenge to your balance and core, switch up the dumbbell – holding it in the hand opposite to your front lunging leg will ask your core for a different compensation and get all of your muscles firing.
Remember to focus on maintaining your form – and come in to get a guided tour of the Single Arm Dumbbell Bulgarian Split (so you can justify your banana split later on!).