You can only view 3 videos without an account. Become a Member to access all videos on the website.
Lateral Lunge with Front Rack Resistance
The Lateral Lunge with Front Rack Resistance is an intermediate/advanced lower body exercise that develops strength and power in the hips and glutes. This exercise requires two resistance bands or a barbell across your chest. As you step sideways and lunge, you'll be pushing yourself up with one leg while the other leg works to keep your balance. You'll focus on proper glute and hip activation as you move in and out of a lateral lunge, using the resistance to create
Transcript
00:00:0500:00:06
This is Brent of the Brookbush Institute, and in
00:00:0500:00:06
...blank
00:00:0600:00:07
this video we're going over the lateral
00:00:0700:00:10
lunge, with front rack resistance. It's
00:00:1000:00:12
amazing how when you take this exercise,
00:00:1200:00:15
and go from holding dumbbells by your
00:00:1500:00:18
sides, to this position; that all of a
00:00:1800:00:20
sudden the difficulty level goes from a
00:00:2000:00:23
five out of ten, to like an eleven. I'm
00:00:2300:00:25
going to have my friend Melissa come out,
00:00:2500:00:26
shes going to help me demonstrate this
00:00:2600:00:29
exercise. Now just a quick review of what
00:00:2900:00:32
our alignment or form cues are for a
00:00:3200:00:34
lateral lunge. Let's go ahead and start
00:00:3400:00:38
sideways. When Melissa steps into a
00:00:3800:00:41
lateral lunge, we want to make sure we
00:00:4100:00:45
preserve our torso tibia alignment, and
00:00:4500:00:47
actually Melissa has a little bit of a
00:00:4700:00:51
forward lean here, right, but ideally her
00:00:5100:00:54
torso and tibia would be parallel and
00:00:5400:00:56
what we're trying to do is preserve, the
00:00:5600:01:00
contribution from her hip, knee, and ankle,
00:01:0000:01:03
so that each of the muscles that crossed
00:01:0300:01:04
those joints can contribute an
00:01:0400:01:06
appropriate amount of force. Go ahead and
00:01:0600:01:08
come back up, obviously if somebody had
00:01:0800:01:10
an excessive forward lean, like much more
00:01:1000:01:12
excessive than yours and got no ankle
00:01:1200:01:14
dorsiflexion, they're not going to get
00:01:1400:01:16
anything out of their ankle complex, so
00:01:1600:01:18
we do want to watch and keep those tibia
00:01:1800:01:20
torso angles nice and aligned. On the
00:01:2000:01:22
same token if somebody was really really
00:01:2200:01:24
upright they couldn't get anything out
00:01:2400:01:27
of their hip, alright go
00:01:2700:01:31
ahead and turn sideways now if she steps
00:01:3100:01:34
towards me the other alignment I'm going
00:01:3400:01:36
to look for, and she went a little wide
00:01:3600:01:38
let's start over
00:01:3900:01:41
is she's going to pick a distance to
00:01:4100:01:44
step out where when she lands her hip,
00:01:4400:01:47
knee, and ankle end up in a straight line.
00:01:4700:01:50
So actually when I'm looking from here
00:01:5000:01:53
and I'm looking from here, this half of
00:01:5300:01:55
her body looks like she's doing a squat,
00:01:5500:01:57
and as long as you guys know your squat
00:01:5700:02:01
mechanics you're good to go. All right
00:02:0100:02:03
you ready to get in the front rack, all
00:02:0300:02:05
right. So I'm going to let her pick her
00:02:0500:02:06
poison here I know she goes for the
00:02:0600:02:10
lightest dumbbells, kettlebells rather. It's
00:02:1000:02:11
not her first take I should probably let
00:02:1100:02:13
you guys know that it's not our first
00:02:1300:02:14
take, so she's not totally being a wimp,
00:02:1400:02:17
she's just making sure she has enough
00:02:1700:02:19
energy to get through this. Notice when
00:02:1900:02:21
she gets in a front rack position, her
00:02:2100:02:23
elbows are nice and high so that her
00:02:2300:02:25
arms are taking on the weight, and she's
00:02:2500:02:28
not doing some weird bicep curl; and then
00:02:2800:02:31
notice that her scapular are protracted
00:02:3100:02:34
and depressed, so that she's nice and
00:02:3400:02:36
stable there we don't have any of this
00:02:3600:02:39
trying to use our scapular elevators to
00:02:3900:02:42
stabilize this weight. I do love this
00:02:4200:02:45
position for our field athletes you
00:02:4500:02:47
think about like basketball, or football
00:02:4700:02:49
and how you end up taking hits on
00:02:4900:02:52
the court, this is a great position to
00:02:5200:02:54
start building some strength and
00:02:5400:02:56
endurance. Note that of the tools we have
00:02:5600:02:59
out dumbbells. DVRT-bag, and kettlebells,
00:02:5900:03:02
we don't have an Olympic bar, we actually
00:03:0200:03:03
try to stay away from front rack
00:03:0300:03:05
position with an Olympic bar because it
00:03:0500:03:07
does require hypermobility of either
00:03:0700:03:09
your MCP's, your wrist, or your elbows. Now
00:03:0900:03:11
my strength sport athlete's if you guys
00:03:1100:03:14
need to do front rack position, that's
00:03:1400:03:16
cool for your sport that's practice for
00:03:1600:03:18
your sport, for a general fitness or
00:03:1800:03:21
field sport athlete we're going to stick
00:03:2100:03:24
with these tools. Now are you ready to
00:03:2400:03:26
demonstrate how much harder a
00:03:2600:03:29
collateral lunge is in this front rack
00:03:2900:03:32
position, alright go ahead and step
00:03:3200:03:37
towards me, tough, all right try one with
00:03:3700:03:40
your arms down,
00:03:4000:03:43
tough, no problem right you can see she
00:03:4300:03:45
just springs back up, but come back up
00:03:4500:03:52
here and go again good, tough, go ahead
00:03:5200:03:55
turn sideways, in fact you've shown them
00:03:5500:03:57
the kettlebell let's go ahead and
00:03:5700:04:00
grab the DVRT-bag, I think you guys
00:04:0000:04:02
will visualize why this is so much
00:04:0200:04:05
harder with this bag alright so the
00:04:0500:04:07
first thing you guys will notice is when
00:04:0700:04:11
she has this bag, how much weight is in
00:04:1100:04:15
front of her center of mass, so as soon
00:04:1500:04:19
as she steps sideways all of that mass
00:04:1900:04:22
tries to pull her forward, go ahead and
00:04:2200:04:25
step back up, and this exercise becomes a
00:04:2500:04:28
ton more difficult, so you definitely
00:04:2800:04:29
have to be careful with the amount of
00:04:2900:04:33
resistance that you use. Great stuff, now
00:04:3300:04:36
if I want to take this challenge up a
00:04:3600:04:41
notch, I could have her go to balance at
00:04:4100:04:43
the end of this so she's not going to
00:04:4300:04:46
push off, push hard enough so that she
00:04:4600:04:47
doesn't have to put this foot back down.
00:04:4700:04:49
I'm going to cue her into triple flexion
00:04:4900:04:53
here, alright so I want her dorsiflexed and inverted
00:04:5300:04:55
a little bit at the top;
00:04:5500:04:57
and this leg is only allowed to touch
00:04:5700:05:00
now at the bottom, she ends up building
00:05:0000:05:02
up a lot more momentum on the way down,
00:05:0200:05:04
and has to push off a lot harder to get
00:05:0400:05:06
into this stable position. Go ahead and
00:05:0600:05:07
turn sideways you can do the other leg
00:05:0700:05:12
too, all right we also get a little bit
00:05:1200:05:15
more recruitment from this glute medius
00:05:1500:05:17
and this glute max to stabilize her
00:05:1700:05:22
pelvis when she gets to the top. Guys to
00:05:2200:05:24
try to get through a set of 12 and 12 on
00:05:2400:05:28
each side is really rough, you put this
00:05:2800:05:30
in your endurance strength endurance
00:05:3000:05:33
phase of your training, I think you guys
00:05:3300:05:35
are going to find it very challenging,
00:05:3500:05:37
and I think you could find that anything
00:05:3700:05:40
that comes after in your programming for
00:05:4000:05:41
legs, it's just not going to seem that
00:05:4100:05:43
bad. You'll have built up a fair amount
00:05:4300:05:46
of endurance, a fair amount of
00:05:4600:05:48
conditioning so that everything that
00:05:4800:05:51
comes after is just a piece of cake, you
00:05:5100:05:54
could go ahead and stop. I hope you guys enjoyed this
00:05:5400:05:58
exercise, we got Melissa to sweat inside
00:05:5800:06:01
of all of about two minutes, grab your
00:06:0100:06:03
kettlebells, grab a dumbbell, grab one of
00:06:0300:06:06
the sand bags they all work out really
00:06:0600:06:09
well but give this exercise a try. I look
00:06:0900:06:12
forward to hearing your comments, if any
00:06:1200:06:14
of you guys can get 20 and 20 which
00:06:1400:06:16
would be at the top of our strength
00:06:1600:06:18
endurance rep range right, strength
00:06:1800:06:20
endurance is 12 to 20 reps, if anybody
00:06:2000:06:24
can do 20 and 20 on each leg with rack
00:06:2400:06:26
position resistance I want to see it on
00:06:2600:06:28
video, send it to me hit me up on
00:06:2800:06:32
Facebook, or Instagram let's make a
00:06:3200:06:33
little challenge in this I think that
00:06:3300:06:35
would probably end up being about three
00:06:3500:06:36
minutes straight, two or three minutes
00:06:3600:06:38
straight of doing lateral lunges in rack
00:06:3800:06:40
position. I look forward to hearing from
00:06:4000:06:43
you guys talk to you soon.
