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Mountain biking strength training, this tutorial focus' on how to perform lunge exercise and some variations.
Tags:How to Do Lunge Variations,lunge exercise,lunge variations lunges,mountain bike training,mountain biking strength training,mountain biking training exercises,mtbstrengthcoach,weight training
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James Wilson: Lunge is a great single leg exercise, but they really execute it correctly, and the reason for that is, people used to rest too fast. Usually, people will go into forward or walking lunges right off the back and actually reverse lunge is some of the best way to learn how to lunge correctly, and then you can start transferring that into forward and walking lunges.
I'm going to show a reverse lunge of break down for to explain what I mean. So reverse lunge going itself, stand up, palm thin, keep those abs engaged, shoulders pull down and back; all our principles and movement are applying here, so you're going to step back, and then step back up. So, while you're doing it, you want to make sure to keep in your way back on the heel, your lead leg when you come back down, you can't touch your knee to the ground, but you don't want to put any weight on that knee, so you don't rest on the knee, just slightly touch it, and then squeeze the glute, push the heels lead leg and bring yourself back up, bring yourself down, back up. Again, so I like keeping that weight distributed correctly on your foot, so back on your heel, and then when you're coming up, push to the heel and squeeze the glute in order to come back up.
Now, once you have that down, you can start executing a forward lunge. It's real important when you do this that when you step forward, you land on your heel, you accept the force with your heel and use your hip in order to absorb the force, and then power yourself back up. So, when you step forward, lead with the heel, land on the heel down, push to the heel, squeeze your glute, and bring yourself back up. Heel down first, back up where you see a lot people doing, when they do forward lunges is they'll actually land on their toe first and they end up doing something that looks like this that really collapsing over their lead leg. You don't want to do that, you need to be able to keep your torso straight up and down while you're doing this and lead with your heel, heel touches first, down, push to the heel and back up.
So, in your class, same principle to walking lunges as well. So again, as long as you're able to keep the way back on the heel, you're doing well. if you find that you're collapsing forward over your foot, then if you're using weight, you're using too much weight or if you're not using any weight, and then you need to go to reverse lunges and regress the movement a little bit and work hard to execute those correctly. So anyway, so that's how you perform a good reverse lunge, forward lunge, walking lunge basically, all lunges and the principles remain the same, you need to have, you know your weight back on your heel outside that your foot be tone up a little contact with the ground, you're pushing through the heel, squeezing the glute to bring yourself back, keeping your chest, torso up, and your abs engaged. Basic stuff, as long as you apply less principle in your lunging movement, if you're doing it correctly.