Name: Lateral Lunge with Front Rack Resistance
Uploaded: 2023-04-26T01:02:18.000Z
Duration: 6 min 52 s
Description: Learn how to do the lateral lunge with front rack resistance, a great compound exercise for improving both strength and mobility. This video tutorial breaks down the form and provides progressions to challenge any fitness level.

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https://stream.mux.com/027hUrXHIq1SlSrU5NEQ1Apg3LxukD81J018b02mDriREQ.m3u8

Learn how to do the lateral lunge with front rack resistance, a great compound exercise for improving both strength and mobility. This video tutorial breaks down the form and provides progressions to challenge any fitness level.

Introduction to Lateral Lunge with Front Rack Resistance

Alignment and Form Cues for Lateral Lunges

Demonstrating the Front Rack Position with Resistance

Increasing Difficulty: Using DVRT Bag for Resistance

Building Endurance and Strength Through Lateral Lunges

Challenge and Call for Engagement

Lateral Lunge with Front Rack Resistance

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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Front Rack Lateral Lunge and Progressions:

Ask the client or patient to carry the resistance in Front Rack Position.

Have the client or patient take a lateral step.

Note, before performing any progression of a lateral lunge, it is recommended a few reps of a static or dynamic lunge are performed to determine the step width that results in ideal alignment in the bottom position.

Cue the client or patient to maintain the tibia and torso angle parallel.

Once the client or patient has achieved the bottom position, have them perform the drawing-in maneuver, squeeze the glute of the target leg, and attempt to thrust that hip forward to attain the original standing position.

Have the client or patient perform a “form/posture check” and make any necessary adjustments.

Repeat for the desired number of repetitions.

 This exercise can be performed as a static lateral lunge with front rack resistance, a dynamic lateral lunge, and then a dynamic lateral lunge to balance.

 Increasing load, bilateral to unilateral, and the addition of unstable surfaces are appropriate progressions (depending on the patient/client's goal and the current phase of training).

 The lunge can be initially performed by having the patient/client return the foot of the non-target leg to the starting position. However, the exercise is much more challenging when the patient/client is cued to not permit the non-target leg to touchdown at the starting position, and instead, the non-target leg performs "triple flexion" at the end of the concentric phase, and the repetition ends as a single-leg balance. In this progression, the contralateral leg does not return to the starting position until the end of the set, so the glute complex of the target leg and balance is continually challenged.

Lateral Lunge with Front Rack Resistance

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