Exercise Technique
Exercise Technique |
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Barbell Lunge
Primary Purpose: Develop the muscles of the hips, legs and back.
Secondary Purpose: Stress the entire neuromuscular system through a synergistic summation of forces (multi-joint total body lift).
Equipment Set-up:
Using either a power rack (full rack or half rack) or a squat rack, position an empty bar at your mid to upper chest height. There should only be a small lift to get the bar off the rack, and you should never have to go up on your toes to get the bar off the rack.
Starting Position:
Place the bar evenly across your upper back making contact with both shoulders. Avoid placing the bar too high on your back. It should never rest on your neck.
Pull your hands in on the bar so they are positioned as close to your shoulders as possible. This will help lock the bar in to your body, giving you more stability.
Make sure you get your feet and hips under the bar when taking it out of the rack. Stand it up and then take a few steps back away from the rack.
Keep your chest high and your back arched.
Position your feet at hip to shoulder width with your toes pointed straight ahead and the weight distributed evenly across your entire foot.
CSCCa, Barbell Lunge, Bar Placement and Starting Position from Greg Werner on Vimeo.
Push the Play button to watch the video. You can pause the video to study the notes and technique.
Procedure:
Inhale deeply and take a stride out with your left or right leg. Descend in a controlled manner by flexing at your hip and knee joints.
Go down until your lead knee is at 90° and your back knee is slightly bent.
In the ascent, make sure you drive your chest and shoulders upward and keep your back as straight as possible. If the weight is forcing you to lean over excessively lighten up the weight. Never sacrifice proper technique for lifting a heavier weight.
Hold your breath and keep a tight intra-abdominal pressure until you ascend through the sticking point, exhaling as you complete the rep.
Recover by driving up and back, bringing your lead leg back under your hips.
CSCCa, Barbell Lunge, Execution from Greg Werner on Vimeo.
Push the Play button to watch the video. You can pause the video to study the notes and technique.
Key Points:
Keep your head and chest up at all times and focus your eyes straight ahead or slightly upward.
Maintain a tight isometric arch in your back throughout the lift.
In the down position your lead knee should not extend over your toes.
In the down position, your trail leg should be a couple inches off the floor, never hit your knee on the floor.
Control the movement and start with a weight that doesn't cause you to lose your balance.
Hold your breath in, so to create a tight core (increased intra-abdominal pressure) until you proceed through the sticking point and then exhale. Exhaling too early causes a loss in core stability.
Produced by Master Strength & Conditioning Coach, Greg Werner from James Madison University
Athlete in the videos is JMU Assistant Strength & Conditioning Coach, Lee Rowland