#Barbell #Walking #Lunges with the #Olympic #bar first time by #Sachin #Kumar in SYKZ Gym What is the Barbell Lunge The barbell lunge is a strength training exercise done best with a barbell on your back. You can of course do it with any other additional resistance such as a dumbbell, a kettlebell, sandbag, etc. but I find the basic barbell a great teaching tool for beginners and experienced people alike. When done correctly, barbell lunges train your legs in a functional manner by mimicking one of the basic human movement patterns – descend and elevation one leg at a time while keeping the center of gravity of your body above the working front leg. How to Do Barbell Lunges Keep your chest up. This is a universal rule whenever youve got a weight on your back. Try to push the chest up and out. Your chest will be above your center of gravity. Place the bar on your muscles, not on the spine. In fact, squeeze the shoulder blades and place the bar on top. Brace the abs. This is the basic safety technique whenever we are doing resistance training. To protect the lower back, inhale some air in your stomach and keep the abdominal muscles semi contracted as if waiting for a punch. Note that bracing doesnt equal sucking in. Sucking in the stomach is not safe. Keep the arch position in the lower back.. The arch position is the go-to pose for handling weights on your back. Simply contract the lower back muscles and keep them arched and tight. Large steps. To properly engage the whole leg- both the anterior muscles (quads in the front of the leg) as well as posterior muscles (glutes, hamstrings, lower back) we need to take a large step. Small strides shift the focus to the quads only. Keep the weight above the front leg. Most people are taught to do lunges by sitting completely upright. But actually in the real world the center of gravity is kept close to the working leg – in sprinting, climbing, jumping. So the weight of the torso should be kept above the front leg while keeping the lower back arch of course. Directly down. Once you take the large step forward, stop. Don’t move forward anymore. Instead drop directly down like an elevator. If you move forward you shift the focus towards the quads (and knees- ouch!). Observe the arrows on photo A – this is the position where you stop moving forward and go directly down. Push through the heel. As in squats and deadlifts, to activate the posterior chain muscles, we are pushing through the heel and not through the toes. Pushing through the toes focuses the movement on the knees and quads only. It has its place when you know what you are doing but here the goal is activate the whole leg. Pease Note: #Always #Train under an #Experienced #Certified #Personal #Trainer. #Safety is the #First #Priority in #Training. Cheers to healthy living..:-)))
Posted on: Tue, 02 Sep 2014 08:19:56 +0000
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