Basic techniques of a lunge:

• Always be in control of the movement with or with out weight
• The “lead” knee will bend to 90 degrees
• The majority of the weight will always be placed on the heel of the lead foot with the toes pointed forward
• The trail leg will normally come close to bending to a 90 degree position with the knee never touching the floor (within a 1″)
• Keep the core tight and stable throughout the entire movement
• Movement should come from the hips not the waist and work on maintaining your chest held high
• Never swing weight for momentum-you want the muscles to do the work
• Aways return to your original position under control

Sports and life is not always done in a linear fashion so make sure you are adding in some variety when doing lunges through the phases of your training program.  Here are some examples of how to change it up:

• Forward Lunge just one side at a time
• Alternating Forward Lunges
• Walking Forward Lunges
• Reverse Lunge
• Walking Reverse Lunges
• Alternating Forward Lunge To Reverse Lunge same leg
• Alternating Forward Lunge T0 Reverse Lunge Alternating legs
• Walking Forward Lunge 15 yards then right into Walking Reverse Lunge for 15 yards

I think you get the idea and can see how small changes can really make things more difficult and productive.  You can continue on by substituting or adding in 45 degree, 135 degree, and side lunges as well.

Just pay close attention to the form and technique and enjoy the positive results that lunges will provide.

To your health,

Jerry

The biggest mistake most athletes make when first learning this exercise is focusing on the weight or in this case a plate.  I want their focus to be strictly on body positioning and transferring the weight correctly through the movement.  Weight transfer should be stabilized through the shoulders, braced through the core, and pressure through the heel of the lead leg.

First grab a plate (one that is the appropriate weight for you) and hold it at the 3 and 9 o’clock positions.  Raise the plate above your head; with many trained athletes this might be slightly behind the head, “brace” your core.  Bracing the core is when you tighten up your mid-section but you are still able to breath.  Then step out into your first lunge.  This should be a big enough step so your lead knee makes a 90 degree angle and you are not transferring weight out over your toes.  You will also have a 90 degree angle created in your lead hip and trail knee, which will drop to about one inch from the floor (do not bang your knee off the floor).

When you stand up out of the lunge you want to place all the pressure in to the heel of the lead leg and drive up to a standing position.  Your torso and upper body should remain perpendicular to the floor throughout the entire movement.  Now repeat with the other leg in a walking or alternating fashion

I usually go for a distance but you could do a set number of steps.  I instruct my athletes to do one lap around the entire weight room.  This would be approximately 35-45 yards (I have never measured).  The athlete is instructed to stop and rest if their form is starting to suffer.  Technique is very important so they can take as many rest stops as needed.

When first learning to do this make sure someone is paying attention to your form and correcting it each step.  This will help an athlete become more aware of their body.  In athletics this is extremely important and many times over looked.

To your health,

Jerry

I learned this exercise from a kettlebell guru named Steve Cotter a few years ago and have been using it with my athletes ever since.   First take two kettlebells that you know you can safely perform a forward lunge with.  Snatch or press one of the kettlebells above your head and stabilize that weight with the shoulder and core musculature.  Leave the other kettlebell hang by your side.  Contract the abdomin by drawing the belly button in towards the spine (you should still be able to breath).  Keep this type of contraction throughout the  entire exercise.  Step forward with the opposite leg to the arm that is holding the kettlebell above the head (as demonstrated in the video) until you have created a ninety degree angle in the knee.  Then return to the standing position and repeat with the same leg for the desired number of reps.

The magic of this exercise is not that it is a total body exercise but the neurological firing that is taking place as the exercise is being executed.  The positioning of one arm above the head as you step forward with the opposite foot sends a signal through the body similar to any overhead throw, pull, or sprinting motion.  By making an athlete more aware of thier midsection throughout this movement; we can enhance the muscluar firing in the core that takes place in most athletic movements.  Please read that again and think about that for a moment.  This is exactly what is meant when a strength coach refers to training the neurological system instead of training the muscular system.

The contra-lat lunge is an awesome exercise for any athlete to do.  Although I prefer to use kettlebells; dumbbells can also be used instead.  Many of my clients have also benefitted from this exercise.  If you have never tried this, please give it a go and let me know what you think of it.  Trust me, you will not be disappointed.

Train for results,

Jerry

Train with a purpose,

Jerry