Hey everyone, thanks for tuning in and welcome back to another Technique Tuesday. Before
we start, just a quick reminder that if you like what you see and are interested in learning
proper exercise technique, be sure to subscribe to our channel and hit the notification bell
so you don’t miss out on any of the exercise technique videos! Also, if you have any questions
ask them down in the comments section and we’ll either respond to you directly in
the comments section or answer your questions during our weekly Sunday Q&A. Alright, time
to demonstrate the exercise!
The exercise we will be demonstrating for you will be the Forward Step Overhead Dumbbell
Lunge. To perform the Forward Step Overhead Dumbbell Lunge, place a pair of dumbbells
on the floor, next to your feet. Stand with your feet hip-width apart with your feet pointing
straight ahead. Squat down by flexing your hips and knees and grasp a pair of dumbbells
with a neutral grip and stand up and press the dumbbells directly overhead so that the
dumbbells are in line with your shoulders. This will be your starting position.
Inhale as you take an exaggerated step directly forward with the lead leg. Keep your torso
erect and arms straight as the lead foot moves forward and contacts the floor. The trailing
foot, or back leg, remains in its starting position, but as the lead leg moves forward,
balance shifts to the ball of the trailing foot and the trailing knee flexes slightly.
Plant the lead foot with the toes pointing straight ahead and placing the lead foot directly
ahead from its starting position to maintain balance, keeping the lead ankle, knee, and
hip in one vertical plane. Once balance has shifted to both feet and you are stable, flex
the lead knee to lower the trailing knee toward the floor. Make sure your torso stays erect,
your shoulders are held back, the dumbbells are held directly over your shoulders, and
your head is facing forward as you sit back on the trailing leg. Ideally, the trailing
knee should be 1 to 2 inches from the floor with the lead knee flexed approximately 90
degrees, the lead shin perpendicular to the floor, and the lead foot flat on the floor.
Exhale as you shift the balance forward to the lead foot and forcefully push off the
floor with the lead foot by plantar flexing the ankle of the lead foot and by extending
the lead knee and hip joints, while maintaining a vertical torso position. As the lead foot
moves back toward the trailing foot, balance will shift back to the trailing foot. This
will cause the heel of the trailing foot to regain contact with the floor. Move the lead
foot back to place it next to the trailing foot, approximately hip-width apart, and maintaining
an erect torso, just as you were in the starting position.
Regarding tempo, there will be four numbers which will determine the speed of the movement.
The first number is going to be the eccentric portion, or the lowering phase, of the movement.
The second number is going to be the pause at the bottom of the movement. The third number
is going to be the concentric portion, or the lifting phase, of the movement. And the
fourth number is going to be the pause at the top of the movement.
Therefore, a tempo prescription of 5-0-1-0 will require you to lower the weight for 5
seconds and immediately lift the weight for 1 second, without resting at the bottom or
top of the movement. A tempo prescription of 3-2-1-0 will require you to lower the weight
for 3 seconds, rest at the bottom position for 2 seconds, and lift the weight for 1 second
without resting at the top position. A tempo prescription of 4-0-2-1 will require you to
lower the weight for 4 seconds, lift the weight for 2 seconds, without resting at the bottom,
and rest for 1 second at the top of the movement before performing the next repetition. A tempo
prescription of 2-1-2-1 will require you to lower the weight for 2 seconds, rest at the
bottom position for 1 second, lift the weight for 2 seconds, and rest at the top position
for 1 second before performing the next repetition.
That’s it for today’s video. Thanks for tuning in. If you liked what you saw be sure
to hit that like button, subscribe to our channel, and hit the notification bell so
you don’t miss out on any of the exercise technique videos. And if you have any questions,
ask them down in the comments section and we’ll either respond to you directly in
the comments section or answer your questions during our weekly Sunday Q&A. Keep fit, have
fun, and we’ll see you again next week!