Paleo Workouts For Dummies
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The racked lunge not only lets you load more weight onto the movement, but it may also provide an additional challenge for your core — especially if you’re using two different size weights. You’ll know it when you feel it.

And, yes, you can use two different size weights for just about any exercise, and from time to time, you should do just that. Rarely in life do you pick up anything that’s perfectly even in weight. So it doesn’t need to be that way inside the gym either.

Here are the steps for the racked lunge:

Clean the weight into the rack position and assume your squatting stance.

Clean the weight into the rack position and assume your squatting stance.

Keep your stance approximately shoulder-width throughout the lunge to keep your balance.

Step back into a deep lunge.

Step back into a deep lunge.

You may plant your hind knee on the ground; just don’t bang it.

Push hard from both your front and hind legs to stand up out of the lunge.

Be sure to keep your back toes planted (not pointed) so you can push off the ball of your foot (rather than your instep) when lunging.

About This Article

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Dr. Kellyann Petrucci, author and nutritionist, appears on various news streams nationally and conducts workshops and seminars worldwide to help people feel — and look — their best. She is also the author of the popular website www.DrKellyann.com and gives daily news, tips, and inspiration on Twitter @drkellyann. Patrick Flynn, a fitness minimalist, conducts workshops and certifications worldwide, teaching people how to get more fit with less — but more effective — exercise. He is the driving force behind ChroniclesOfStrength.com, a top-500 health and wellness blog.

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