It seems to happen within a few minutes of being in almost any gym. Try it, give a few minutes after warming up and see if you can’t find someone performing walking lunges around the gym. Usually you can spot them when there is any type of open room, whether it be on a straight away or my favorite, the circle around a machine circuit. The walking lunge often seems to be the exercise of choice even for many trainers. Of all the variations of lunges possible it is odd to see the walking lunge get so much of the attention. We are about to change that with some of our DVRT Ultimate Sandbag Training ideas!
Understanding the concept of training movement patterns opens up the playbook in what we can accomplish in our training. People are often surprised to see that lunges actually should get the same respect as squats and hip hinges. There is a reason for that, lunges have a ton of value to our training and even relate back to our concept of training gait.
The truth is that the lunge has so many benefits and in our DVRT Ultimate Sandbag Training system so many levels of progression. We see the lunge differently in DVRT Ultimate Sandbag Training because we see all the ways that we can build better functional strength through using lunges.
The lunge really focuses on a few key points in our DVRT Ultimate Sandbag Training system. The first principle from the DVRT Ultimate Sandbag Training system is body position. The lunge instantly creates an unstable base that makes it very difficult not just to move up and down in the exercise, but also resist forces from side to side. This is what we refer to in DVRT Ultimate Sandbag Training as “multi-planar” exercise. Why should you care? You will see with the help of heart rate monitors that the intensity of the lunge is quite great even at lighter weights. That is due to the fact the body is trying to maintain balance while performing the lift. Basically the body is trying to do two things at once which causes it to work harder and get more out of the DVRT Ultimate Sandbag Training progressions.
The second principle that we can see really makes the lunge an integral part of the DVRT Ultimate Sandbag Training system is load placement. Being in the split position, we have more options than the squat to hold the USB in different ways to stress the body. This means we can introduce all sorts of progressions that aren’t simply limited to the amount of weight or number of repetitions we are performing.
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As a physical therapist I never fully appreciated all the dynamics that #lunges had to offer my patients. Everything from foot, lower leg, and hip stability, the deceleration strength that is responsible for so many injuries, connecting the #core and hip that is so critical for stronger knees and low back and more! — ➡️ Sadly, most people think lunges aren't possible because of "bad knees" if we actually look at building proper progression in the lunge we can see how we can make it more accessible to more people. — The first series shows what appears to be a simple drop step lunge but by adding an ultimatesandbag arc press into the movement we are challenging movement in multiple plans. Resisting the frontal plane motion while moving in the sagittal plane starts to challenge the movement pattern. — ➡️The second series shows a drop step lunge with an ultimatesandbag lift and chop variation, we now are bringing in the need to resist movement in the transverse plan but also challenging the core much more withe the diagonal patterns. — ➡️ The last series showing a cross over step with an ultimatesandbag press out, again showing the ability to create core tension with the press while challenging the direction of the lunge pattern. Understanding how to challenge the movement will allow you to really progress strength and rehab to a much quicker extent. As @ultimatesandbagsaus says: train the planes, challenge the chains and get the gains 💪🏻
Jessica shows how we can challenge the lunge with using our Arc Press to challenge side to side strength, the lift/chop to connect core strength to our movement, and the press out to help build confidence in the different directions that we can achieve with lunges to build better mobility and strength.
There are more subtle benefits of lunges that make it an integral part of the DVRT Ultimate Sandbag Training system. One of my favorite simple things is the fact that lunge requires a more upright torso. For many people this means less loading on their low back and much more on their lower body. This means we actually get to train the muscles we are aiming to improve, rather than compensating through the low back.
People are often SHOCKED to see research demonstrate how much muscle activity lunges get especially compared with the squat!
DVRT Ultimate Sandbag Training also speaks a great deal about the direction in which we step. Each is unique and creates not just the horizontal forces we see in standard lifting, but horizontal as well. In other words, in DVRT Ultimate Sandbag Training we talk about the ability to accelerate, but deceleration is more important. The fact we can create small progression of Ultimate Sandbag Training means we can introduce anyone into these concepts. Which is very important as the walking lunge is really too difficult for most people beginning a fitness program.
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Walking lunges are such a classic #gym exercise, but do you know there are great ways to make them more powerful and effective? These #DVRT variations show you how by focusing on #functionalfitness we can make even the familiar exercises so much more! ➡️ The Arc Press lunge by @larisalotz adds more stress laterally and requires more of our #corestrength to resist the extension of the body as we move the Ultimate #Sandbag over our head and side to side. Imagine having a moving #sideplank that ties in our upper body, core, and lower body. ➡️ @bjgaddour shows how we build reactive #strengthtraining of the core and #glutes . Being able to react to the moving weight of the Ultimate Sandbag requires more strength of our total body to stabilize as we move. Not only do we have to decelerate and accelerate our body but an “alive” weight. ➡️ @travis_moyer shows how we go to another level with this more dynamic training. The Around the World gives us even more of a challenge to keep our body integrated and creates a more powerful lift/chop with #plank . Being able to move with fluidity with such an unstable load really challenges our strength and #stabilitytraining . ➡️ @dvrtfitness_uk brings us all the way back with teaching us how to own the positions of #lunges before we bring it to more high level movements. Holding the hover position while using the Arc Press helps people learn that lunges are just as much about strength as they are stability and balance. That is great #functionaltraining !
The last is one of the most important reasons we favor lunges in the DVRT Ultimate Sandbag Training system. That is the fact that lunge progressions can build flexibility in your hips. If for no other reason, the way lunges improve your hip flexibility should justify their use prior to squatting or many other lower body movements.
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There is so much confusion about the role of the core in movement. While there is so many theories, the best research shows that our core is designed to prevent unwanted movement to the spine and pelvis. The core muscles are meant to not only resist movement, which is why when you break down how most of these muscles look working together they form more of a cylinder around the body, but to also help connect the upper and lower body together. ______________________ 💡 That means that our training has to eventually evolve into training these same qualities. While many will not start with these #DVRT progressions, but they are important to build progressions and achieve true #functionalfitness . These 3 drills teach us how to resist unwanted movement by having weight used three different ways. In our Front Loaded MAX Lunge with band resistance, we focus on a small amount of thoracic spine rotation while keeping stability in the lower body, pelvis, and trunk. The band helps give us feedback to how to and when to create the highest amount of tension. The pulling apart the Ultimate #Sandbag gives us a dynamic #plank . ______________________ 💡 The #kettlebell tactical or lunge pass through is a great way to emphasize the frontal plane stability that lunging itself offers. Having the kettlebell swing back and forth forces our body to work hard to make the connections of the pelvis, trunk, and upper body to keep our balance in the sagittal plane and resist the lateral plane movement. _____________________ 💡 Our MAX Lunge Clean is a high level power and #coretraining exercise that causes us to be truly reactive. We must start the weight with frontal plane resistance, produce power through the whole body to have a diagonal movement which is transverse plane resistance, and move efficiently and powerful enough to catch the weight strong in the sagittal plane. Coming down in the #deadlift lets us focus on building success as this is a drill that unlocks many weaknesses! ___________________ 💡 Great training isn’t about the novelty of the exercise, but how we think about the science of movement and bring it to life!
When we are talking about walking lunges specifically, we forget that the lunge is not the only way we can build towards the concepts of stability, acceleration/deceleration, gait, and strength! DVRT Master, Greg Perlaki, shows that we can take the movement pattern of the hip hinge and work through many of the same levels.
Once you understand the concepts of DVRT you find a much bigger world of fitness opening up. Not just more exercises to do, not just create challenges, but opportunities to make ourselves so much better!
Build up your DVRT gym to work with these great functional training exercises. Save 30% on our Force, Power, and Core Ultimate Sandbags and get our DVRT Pelvic Control program for FREE with coupon code “vday” HERE