I’m a huge fan of single arm and single leg exercises. I don’t think they get enough emphasis in most programs I see. If we only do double leg compound movements (squats, deadlifts, olympic lifts) we never test the leg one at a time. It’s easy to develop asymmetries in strength and mobility and not know about them. Here’s one of my favorite movements lately and here are the reasons why:
4 Reasons to Try Deep Deficit Reverse Lunges: 1: They are a unilateral movement, building symmetry between legs 2: They bring the hip below parallel giving extra carry over and joint prep work for deep squatting movements and pistols 3: Decreased spinal load – These generally can't be loaded as much as other lunge variations and therefore unload the spine from as much compressive force (Just make sure the box isn't too high to maintain optimal spinal mechanics) 4) Hypertrophy – The huge range of motion on this exercise will increase time under tension and help build some muscle mass on those legs I would start with a smaller box and work your way up as you can control the motion well. I'm using a barbell but a kettlebell front rack position may be a bit safer to start with. Give them a try and let me know what you think! @powermonkeyfitness @jasonleydon @jsshane @modernmanualtherapy @barbellrehab @thebarbellphysio @shift_movementscience @themovementfix #twitter #lunges @crossfitverve
Give these a shot and then get back to me by responding in the comments below.
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