You’ll LOVE Doing Lunges After This…
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- čas přidán 17. 04. 2024
- If you stopped doing lunges because you feel the balance required to do the exercise prevents you from either using enough weight to help grow your legs then be rest assured, you’ll love doing lunges after this. I’m going to show you the right way to step to make sure that balance is never an issue again whether you are doing barbell lunges or dumbbell lunges.
People forget about the need to keep their base of support wide during the lunge. They think that they have to step forward (or in some cases backwards) in one straight line. This makes it almost impossible to balance, especially when you have an appreciable amount of weight in either your hands or across your back.
As you watch Dwayne The Rock Johnson perform his walking dumbbell lunge in this clip, pay attention to the direction of his feet when he steps. They don’t just step straight ahead. Instead, he steps up and out every time he picks up his feet. At the bottom of the lunge you can see just how much wider his base of support has become. The distance between his feet has increased by many inches, which helps to keep his balance intact throughout the exercise.
In truth, the barbell lunge or dumbbell lunge is one of the greatest leg exercises you can do. Far too many people opt to skip it in favor of a leg machine because they don’t like the feeling of compromised balance when doing the movement. This unilateral leg exercise is not only a must do for athletes but it has so many benefits that amplify any program that is based solely around squat patterns and exercises.
If you do get your balance corrected and decide to start doing the lunge as you should in every leg workout, I would next suggest that you perform the reverse lunges if possible. This variation of the lunge can be so much easier on the knees if you are already someone that deals with knee tendonitis issues or anterior knee pain.
The lunge that requires you to step forward can be pretty aggravating to the knee joint, especially if you forget to step into your forward lunge. As you’ll see if you watch the complete video which is linked to this one, The Rock remembers to lift the stepping foot high into the air and places it down from above rather than approaching the ground from a low angle.
This helps to minimize the shearing stresses of the exercise on the knees.
Combine that with the improved balance that you get from doing the lunge properly and you will no doubt love doing lunges again.
The hypertrophy benefits of this powerful leg exercise are also something that you don’t want to take for granted. Yes, squats need to be the foundation leg exercise for all of your leg workouts but not remembering to do a great unilateral leg exercise that utilizes the lunge pattern would be a big mistake in terms of completing the growth of the legs.
For more ways to to make sure that you are getting every exercise right with proper form to build the most muscle possible, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - bit.ly/2b0coMW
For complete step-by-step workout programs that show you how to do every exercise without the guesswork, head on over to athleanx.com and make sure to use the program selector to find the training program that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Jak na to + styl
One thing is clear, people love drama and negativity. Dont change, Jeff. You stay your positive self. You'll grow consistently because even a decade or two or three from now people will watch your videos, try your suggestions and find pain relief.
What does a scientific analysis of workout methods have to do with drama and or negativity? Emotions have no relevance here.
Its the haters that shit on Jeff all the time@@darthdude1016
@@darthdude1016Talking about past related drama about Athlean-x, not this topic in particular.
@@UntroubledPlacidwhat drama surrounding Jeff? 😂
Taking the balance out of the exercise is the EXACT detail of explanation, I freaking love how Jeff has been mentoring me throughout these years, still manages to teach me stuff with his science 😉💪
Awesome info especially for anyone who like myself began having issues with my balance after I had a brain injury 15 years ago
I wish you continued and increasing good health.
Jeff man....
Thank you so much for your content. I was in a bad car wreck years ago. You have helped me get back to doing what I love. Thank you man. I truly appreciate you.
When I perform it the way in the video, my balance is much better than just doing straight ahead lunges
As a short guy who works in physical jobs that req moderate heavy loads above my head, I thought this was well known information that widening your stance TYPICALLY makes you more balanced. Widening and offsetting are both ways to maintain balance for me with like standing military press, wider stance for more stability side to side, while offsetting my feet one slightly in front, and one slightly behind me gives me extra support from falling forward or back.
The point is that by widening the stance it’s removing the need to balance, therefore making this exercise easier and less beneficial to supporting muscles development
@@masonsheppard1236 can understand that, but as a guy who lifts for fun/work, and not for aesthetics, it does not matter entirely to me to divide the load or attention to other muscle groups. A benefit of it is using it for your sloppy sets where you say work to failure and then drop set to squeeze out a few more reps, I like at least having the option to make myself more rounded doing so and spending more time in the struggle portion of the reps.
@@masonsheppard1236but it still works the quads and makes you stronger and explosiveness improves. While, to do a proper exercise with balance still in equation, it is better to do slowly with controlled motion and less weight. The thing is it is better to do straight ahead lunges when you are doing it slowly with less weight.
I like this feed. I agree with you all. The wider stance could be used if you want to target more, where the narrower is probably best if you're doing (say) a twisting lunge with a plate held out front with aims of also developing functional dynamic core stability ... None is better or worse, they all have their place.
And, yes if you're talking about actually working, like a job, then you use economy of motion and what is safest and gets the job done.
Not clear to me what Jeff was saying. Was what the Rock doing good or bad?.
both. if you want to increase stability use a narrower step, if your focus is function/ strength/ hypertrophy adopt a wider step
The opposite is that if u maintain stability, you will focus on primary muscles and increase hypertrophy. However, if you don't want stability, then do like the rock, then the stabilizers and secondary muscle will be primary. So that's how u pick ur exercises😊
Always love your content! Thank you so much and I owe a lot of muscle growth without injury to your teaching!! ❤
Also helps hit adductors (inner thigh and glute) if you step a touch more outward.
Can confirm. I had a lot of adductor soreness from stepping out more, so I started to isolate my adductors at home and have strengthened them to make the soreness go away
Watching The Rock strength train is KILLING YOUR GAINS!
😂 best comment of the day
I had to figure this out the hard way but it didn't take long!
Thanks thanks. You made my day. ❤
This is an extremely excellent video. 👏 well done.
Work on your balance guys. Don't change the exercise. Balance is a big part of it.
💯!
Agreed. Its a nice change in workout. But working on that balance is important
Probably wanna' say IF balance is limiting your ability to do these, AND you don't want to work on balance stabilizers, THEN here's how to take balance out of the equation. Understandably hard to fit into a YT short, though. Still, a big part of bucket of benifits from these have to do with the need to balance... so might be better to use less weight (or none) until get balance working first, then load it.
This would help me with Bulgarian split squats too in terms of foot positioning
Remember to have good form doing facepulls. I twinged my back right under right shoulder blade and it doesnt seem to be going away. Think it was due to lazy facepull form.
Press into the little toe when stepping back.
I do this it works and it helps. Jeff is a great PT
This is how fast he walked to help the people of Hawaii
LOL SO TRUE
Wow amazing
Wow!! Did not know that,I cant do these because of my BAD BALANCE due to a stroke I had. Can’t wait to try them this way,(with out any weight tho) maybe I I can look like the rock 🤣
His legs are bigger than yours bro 👏👏👏
Working with ZERO PROOF That this makes sense BUT Jeff Cavalier said so, so my common sense says This Makes PERFECT Sense. Can't remember Jeff offering me BAD Guidance... EVER. Gotta try it. 😁🏋️
So I don't need to correct my form good to know thanks bro
Did some today. Made it some much better.
I do that myself. I found it easier to balance
Didn’t he basically do what the rock did but in reverse?
Yes, he’s saying you can do this for lunges in general, forward or backwards
Keep the knee in line with the foot is all you need balance is secondary. Walk in whatever way gives you the best balance
Isn’t having to worry about the balance part of the work out?
The rock is a pebble now
😂😂
His old lady lips are coming in.
Fossil
😂😂
Y’all joking right The rock is a unit imma have to take the rocks tips on lifting imma 275 pound guy I’m pretty shredded my self athlean is for the little guys 😎😎😎😎 ps I know the rock is juiced up Bt that’s the body u want at 50 js
"WHAT'RE THOSE???" "These are my pumas :)"
Why would you want to take balance out of an exercise? Why not build both leg strength and work on balance? 🤔
What are you doing, step direction?
Ah! I’m glad that’s ok.
trust results ..not haters
Does increasing the base of support in the lunge put more stress on the medial area of the knee joint ?
No if you external rotate properly, toes and knees pointing out
What are the benefits from this ?
I feel like he's stepping outward because that gives him more of an outward muscle strength because he's doing things like wrestling and he needs more at work muscle strength if that makes sense
So we should or shouldn’t do that? Do we want to take balance out of the exercise?
I would want to increase balance
Riight??? His explanation is confusing.
I thought balancing through the exercise was part of working the core and deeper muscles
👏👏👏👏👏
👍👍👍👍👍
Why would one do a barbell lunge rather than a squat?
He’s also hitting his traps by carrying the weight in that way
If you never train balance and stability it will be your limiting factor. Try to overcome it rather than avoid it.
walking in a straight line is actually harder so...........
This is why Leon Edwards has the most aesthetic physique
Oh so I am doing it right
Can lead to dislocated knee if outward bias is present
That doesn't mean anything
If you wanna dislocate the knees, do the knee caving in (valgus) when they're loaded or landing
It’s for your knees
not sure what you’re saying is the correct way. Step out or straight ahead
that's what everyone does when they do lunges
Well if you take enough peds doing everything incorrectly doesn't matter by the look of it you'll still grow
Isn’t practicing your balance a good thing?
Workout steps to walk all over Hawaii
I hate doing lunges, so maybe I'll try this
I still hate them. Good luck 😂
@@mikesurel5040 That's what makes them a must tho
And if your doing farmers walk, You should only use 1 dumbell
Don't limit the exercise to a unilateral variation and do all of them
He’s doing lunges in the video. What do you mean?
This isn't a farmers walk. It's a lunge. A farmer's walk with one dumbbell is called a suitcase carry. You're wrong on both counts.
@@nomnomyourmom 1 Weight on 1 side of the body targets your obliques and abs better then holding 2 dumbells cause your abs and obliques is fighting the balance
@@WyteChinpira Nope, you're just shifting the target from abs to obliques, and shifting the goal a bit from strength to balance, you ain't gonna use the same heavy weight from bilateral version
Rock on juice
This will definitely not make me LOVE doing lunges.
Dwayne "The Sell out " Johnson
for flat feet
Screw it. Just do face pulls.
❤❤❤😮😮😮👌👌👌
JFC I was doing it wrong 🤦♀️🤦♀️
Plenty of magick/ Harry Potter/ hudiny
Kallang joyidami
Why would you want to take the benefits of training someone's balance out of this? If you lessen the weight and work on technique and form your balance will improve along with your muscles and then you can up the weight
Balance is overrated, the body in order to maintain balance Don't use all energy on the muscle targeted if the Goal is hypertrophy..
Everyone's different, if you’re 6' 3 your legs feel different to if you're 5'7
So maybe he has knee issues. Considering the depth
im not with jeff on this one, stepping a bit out feels much more stable than the example he is giving as the right way..even jeff looks unstable doing it.. also i can hit glutes and adductors a lot better stepping out a bit
Everything works with his chemical enhancements
Who cares what the rock does.
All the simps. And theres millions of them.
What's wrong with balancing
Not necessarily wrong, Depends on if wanna prioritize strength or balance
The key for the rock is steroids
No I won’t
zombie lunges. Good for weightlifting.
Fucking give me that hairline jeff
Well the rocks entire workout was for show freak of nature with 30 pound weights acting like its heavy rest of his lwg day nothing over 2 plates a side acting like he is almost dieing
My feet naturally point out the ways. The rocks do as well. Jeffs technique isn't applicable here
Jeff is a sports science guy, not a bodybuilder! Jeff u should get to 100 kg of muscle before u criteq heavier trainers ! Lol the rock Johnson has his own personal trainer 🤣, n has been successful dor 3 decades in training!
Jeff 🤫
Rock is on roids
The rock!? Really 😂 no respect
Nobody cares
Thats a great tip.
I’m excessively intelligent and I didn’t think about widening my stance to aid my poor balance.
Thanks Jeff!
Excessively intelligent?
@@andrewenriquez3138 😄 my work here is done 🎣
@@andrewenriquez3138 🎣
Totally relate to this comment lol. It never once crossed my mind to counteract the balance issue.
I guess the rock works out but not right way
That IS the right way. Up and out. NOT straight ahead to increase the need for stability.
Yeah, the way he explained it and edited it was a little misleading. I had to watch it a second time to see if he meant the rock was doing it correctly or not.
He’s old asf leavem alone
Steroids baby
So Dewayne does Oprah know where your at ?!?
I give zero craps what the Crock does or says! 🤷🏻♂️. I only care what Jeff says
Bad calves
I still hate lunges- I have proportionally long femurs 🦴
What’s wrong with your mouth you should worry more about your mouth looking all weird when you talk than the rocks workouts
Que raro escuchar su voz en ingles😅
What you said about wide base is right… even though that rock 🪨 was doing it like an idiot
I wish you used a better example.
But I understand what you said is valid “except the example sucks” 😂