Double Kettlebell Suitcase Bulgarian Split Squat

Instructions for proper form

1. Begin by standing upright with your feet shoulder-width apart, holding a kettlebell in each hand with a neutral grip. 2. Position a bench behind you. 3. Extend one leg backward and place the top of that foot on the bench. 4. Keep your torso upright, brace your core, and engage your leg muscles. 5. Lower your body into a squat by flexing the knee of your front leg while keeping the back leg straight. Ensure your knee does not extend past your toes. 6. Push through the heel of your front foot to return to the starting position. 7. Repeat for the desired number of repetitions before switching legs.

Common mistakes to avoid

1. Letting the front knee cave inward. 2. Rounding the back instead of maintaining a neutral spine. 3. Elevating the rear foot too high, which can cause unnecessary strain. 4. Not maintaining balance during the movement. 5. Using too much weight too soon, which may compromise form and technique.

Benefits

Specific benefits of the exercise

The Double Kettlebell Suitcase Bulgarian Split Squat effectively targets the quadriceps while also engaging the glutes, hamstrings, and core for stabilisation. It enhances lower body strength, balance, and flexibility.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect improved strength and muscle definition in the quadriceps and overall lower body in approximately 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate to advanced individuals looking to increase lower body strength and stability, as well as athletes aiming to enhance explosive power and balance for sports.

Scientific studies supporting its effectiveness

Research shows that unilateral exercises like split squats can lead to improved strength, coordination, and balance due to increased muscle activation and engagement during the stability required on the supporting leg.

Variations

Beginner modifications

Beginners can start with bodyweight Bulgarian split squats or perform the exercise with one kettlebell held in the goblet position to reduce the load, focusing on proper form and technique.

Advanced progressions

Advanced participants can increase the load by using heavier kettlebells, adding a pause at the bottom of the squat for increased time under tension, or performing the exercise on an unstable surface like a balance pad.

Integrations

Complementary exercises

Complementary exercises include lunges, step-ups, deadlifts, and glute bridges, which target similar muscle groups and enhance lower body strength and stability.

Super set recommendations

A recommended super set is to pair the Double Kettlebell Suitcase Bulgarian Split Squat with Kettlebell Swings for a comprehensive lower body and posterior chain workout.

Sample workout routines

Sample workout routine: 1. Warm-up (dynamic stretches), 2. 3 sets of 8-12 reps of Double Kettlebell Suitcase Bulgarian Split Squat, 3. 3 sets of 10-15 reps of Kettlebell Swings, 4. 3 sets of 10 reps of Single-leg Deadlifts, 5. Cool down with stretching.

Exercise combinations

Try combining this exercise with squats and hip thrusts to create a robust lower body strength training circuit.

Best time to do this exercise in your workout

This exercise is best performed in the strength training portion of your workout, ideally after a dynamic warm-up and following compound movements like squats or deadlifts to maximize lower body strength focus.