I hope you all enjoyed Saturdays BLOG on the Lunge and its Progressions – Part 1. Today, I follow this up with the second part of the BLOG and provide some even more challenging derivatives of the Lunge exercise.
7. & 8. DB Single Arm Lunge (Static & Walking) – These exercises are similar to the dumbbell standing and walking lunge, however involves holding only one dumbbell. Using this single arm approach makes the body want to rotate and therefore the core muscles have to work in an anti rotation manner to allow a smooth and controlled lunge to be performed. The standing lunge should be performed with both the same arm and leg and opposite arm and leg with it important to try and keep the hips and shoulders as level as possible.
9. DB Single Arm Overhead Lunge (Static & Walking) – This exercise involves holding one dumbbell overhead and then performing the lunge in a static or walking action. This progresses on the previous single arm hold by still creating an anti rotational movement but also requires shoulder stability and strength to perform the action. This again should be performed on the same and opposite sides and is great for a full body exercise.
10. Barbell Lunge to Press – This exercise involves placing the barbell behind the neck as in a traditional standing lunge exercise and stepping out into the lunge position. When in this position the barbell is then pressed vertically while holding the lunge position then returned to behind the neck before returning to the standing position. This places great stabilisation on the lower body due to having to hold this position (the knee shouldn’t touch the ground) and also works the upper body in the pressing action. This exercise can also be performed in a walking lunge action.
11. Dumbbell Lunge & Pressing – This exercise is similar to the one above except involves holding the dumbbells at shoulder height. However, by using dumbbells this allows a single arm pressing action to be used, which creates greater functionality and recruitment of the core and smaller stabilising muscles. In the video below you will see a lunge to double arm press, a lunge to single arm press (same side) and lunge to single arm press (opposite side).
Hope you enjoyed these lunge exercises and progressions and I hope it helps you put some variation and increased difficulty into your strength & conditioning programs. There are many other variations of the lunge that can be performed as well as using a variety of bodyweight lunge exercises, especially in warm ups.
It is important to remember when performing these exercises that it is done in a controlled manner and the key coaching points of the standard lunge are always followed:
- The trunk should remain upright with the scapula retracted and chest out.
- The shoulders and hips should be level throughout the movement.
- The knee and hip should be level (both hips and knees have a 90 degree bend)
- The front foot should be flat with weight on the heel and knee aligned with the big toe.
Always use a load that you can perform with good control and try not to progress the exercise too quickly. For further information on progressing exercises and making your training more functional, why don’t you contact KT Conditioning.