Drop Lunge-FITT Warehouse Training Systems Exercise Index

http://www.fittwarehouse.com This is w/o a doubt a favorite of mine whether i'm warming up or incorporating this as a strength movment. It's a great change of pace from the traditional linear lunge because it allows movement in all 3 planes. The rotation needed in the hips is great for any athlete of any sport.

How To: Place a sandbag, barbell, or whatever load you wish on your back as if you were to do a back squat. Set your core and stand with your feet about hip width apart. I reccomend starting this with your weaker leg while yourt stronger is your "trail" leg. Try to reach as far back and wide you can and then sink into a deep lunge. You'll want to place the ball of your foot on the ground. Descend down until your back knee (trail leg) almost touches the ground. Explosivley drive upward returning to the starting position. Breath out as you come up back to the start. Notice how my front foot is always pointing forward or straight ahead and the sandbag moves side to side with vary little to no rotation.

FITT TIPS: I would begin this with just your bodyweight first and master the technique. a sandbag contours nicely to your shoulders while still applying a good load. 3-4 sets of 6-12 reps each side is a good set/rep scheme.


More Great training tips and innovative ideas at http://www.fittwarehouse .com
help spread the word to all your strength training friends.

-Travis Self-Strength Coach/CPT

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