This is Brent of the Brookbush Institute, and in
this video we're going over the lateral
lunge, with front rack resistance. It's
amazing how when you take this exercise,
and go from holding dumbbells by your
sides, to this position; that all of a
sudden the difficulty level goes from a
five out of ten, to like an eleven. I'm
going to have my friend Melissa come out,
shes going to help me demonstrate this
exercise. Now just a quick review of what
our alignment or form cues are for a
lateral lunge. Let's go ahead and start
sideways. When Melissa steps into a
lateral lunge, we want to make sure we
preserve our torso tibia alignment, and
actually Melissa has a little bit of a
forward lean here, right, but ideally her
torso and tibia would be parallel and
what we're trying to do is preserve, the
contribution from her hip, knee, and ankle,
so that each of the muscles that crossed
those joints can contribute an
appropriate amount of force. Go ahead and
come back up, obviously if somebody had
an excessive forward lean, like much more
excessive than yours and got no ankle
dorsiflexion, they're not going to get
anything out of their ankle complex, so
we do want to watch and keep those tibia
torso angles nice and aligned. On the
same token if somebody was really really
upright they couldn't get anything out
of their hip, alright go
ahead and turn sideways now if she steps
towards me the other alignment I'm going
to look for, and she went a little wide
let's start over
is she's going to pick a distance to
step out where when she lands her hip,
knee, and ankle end up in a straight line.
So actually when I'm looking from here
and I'm looking from here, this half of
her body looks like she's doing a squat,
and as long as you guys know your squat
mechanics you're good to go. All right
you ready to get in the front rack, all
right. So I'm going to let her pick her
poison here I know she goes for the
lightest dumbbells, kettlebells rather. It's
not her first take I should probably let
you guys know that it's not our first
take, so she's not totally being a wimp,
she's just making sure she has enough
energy to get through this. Notice when
she gets in a front rack position, her
elbows are nice and high so that her
arms are taking on the weight, and she's
not doing some weird bicep curl; and then
notice that her scapular are protracted
and depressed, so that she's nice and
stable there we don't have any of this
trying to use our scapular elevators to
stabilize this weight. I do love this
position for our field athletes you
think about like basketball, or football
and how you end up taking hits on
the court, this is a great position to
start building some strength and
endurance. Note that of the tools we have
out dumbbells. DVRT-bag, and kettlebells,
we don't have an Olympic bar, we actually
try to stay away from front rack
position with an Olympic bar because it
does require hypermobility of either
your MCP's, your wrist, or your elbows. Now
my strength sport athlete's if you guys
need to do front rack position, that's
cool for your sport that's practice for
your sport, for a general fitness or
field sport athlete we're going to stick
with these tools. Now are you ready to
demonstrate how much harder a
collateral lunge is in this front rack
position, alright go ahead and step
towards me, tough, all right try one with
your arms down,
tough, no problem right you can see she
just springs back up, but come back up
here and go again good, tough, go ahead
turn sideways, in fact you've shown them
the kettlebell let's go ahead and
grab the DVRT-bag, I think you guys
will visualize why this is so much
harder with this bag alright so the
first thing you guys will notice is when
she has this bag, how much weight is in
front of her center of mass, so as soon
as she steps sideways all of that mass
tries to pull her forward, go ahead and
step back up, and this exercise becomes a
ton more difficult, so you definitely
have to be careful with the amount of
resistance that you use. Great stuff, now
if I want to take this challenge up a
notch, I could have her go to balance at
the end of this so she's not going to
push off, push hard enough so that she
doesn't have to put this foot back down.
I'm going to cue her into triple flexion
here, alright so I want her dorsiflexed and inverted
a little bit at the top;
and this leg is only allowed to touch
now at the bottom, she ends up building
up a lot more momentum on the way down,
and has to push off a lot harder to get
into this stable position. Go ahead and
turn sideways you can do the other leg
too, all right we also get a little bit
more recruitment from this glute medius
and this glute max to stabilize her
pelvis when she gets to the top. Guys to
try to get through a set of 12 and 12 on
each side is really rough, you put this
in your endurance strength endurance
phase of your training, I think you guys
are going to find it very challenging,
and I think you could find that anything
that comes after in your programming for
legs, it's just not going to seem that
bad. You'll have built up a fair amount
of endurance, a fair amount of
conditioning so that everything that
comes after is just a piece of cake, you
could go ahead and stop. I hope you guys enjoyed this
exercise, we got Melissa to sweat inside
of all of about two minutes, grab your
kettlebells, grab a dumbbell, grab one of
the sand bags they all work out really
well but give this exercise a try. I look
forward to hearing your comments, if any
of you guys can get 20 and 20 which
would be at the top of our strength
endurance rep range right, strength
endurance is 12 to 20 reps, if anybody
can do 20 and 20 on each leg with rack
position resistance I want to see it on
video, send it to me hit me up on
Facebook, or Instagram let's make a
little challenge in this I think that
would probably end up being about three
minutes straight, two or three minutes
straight of doing lateral lunges in rack
position. I look forward to hearing from
you guys talk to you soon.
you
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