Figuring everyone’s traps would be wrecked from Saturday’s 2-hour snatch-a-thon, Sunday’s program featured a leg building brute in the barbell lunge, an exercise that seems like it should be straight forward, but is anything but.
Barbell lunges are one of those exercises that have a tendency to get squirrely real quickly, but for that reason, they are a great exercise to not only build muscle in the legs, but also through the core while really helping to develop balance and coordination. Although we lunge in class at least twice a week in one form or another, we don’t often add weight to them.
One of the biggies with the barbell lunge is to keep the torso upright as you lunge, rather than leaning forward, which puts the back in an awkward position when trying to return to the standing position. Additionally, as with all of our weight-based movements, there is no part of the body that isn’t under tension. This goes for both legs; while most lifters seem to concentrate only on the front leg during lunges, the rear leg and foot are just as important. While you want the heel of the front foot ground into the floor as you lunge, you want the ball of the back foot pressing backwards as though you were trying to pull the ground beneath you apart with your feet.
Of all the stability problems observed on Sunday, most were a result of the lifter having only their rear toes in contact with the ground, meaning their rear foot was providing no stability or balance during the lift. A relatively simple fix with massive implications.
Following completion of the strength portion, class broke off into pairs and headed down to the court for a quick partner met-con. To complete a round, partners worked one at a time, with each partner completing first 12 sit-ups right into a bear crawl, followed by 12 air squats right into a two-width shuttle run. Partners continued to alternate back and forth, attempting to complete as many rounds as possible in the 12 minute time frame.
Great work in another big class. Hope everyone enjoyed the rest of their Super Bowl Sunday. See you all on Tuesday.