This is an excerpt from Dumbbell Training by Allen Hedrick.
People sometimes have a tendency to emphasize the upper body in strength training programs because they often equate being strong and powerful with having big arms or a big chest. In reality, however, most sports are lower-body dominant. That is, a strong and powerful lower body has much more to do with success in most sports than do big biceps. This chapter discusses a variety of strength and power training exercises for the lower body. The primary muscles in the lower body are the gluteals, hamstrings, adductors, and quadriceps.
Arc Lunge | Instructions
- Grasp a dumbbell in each hand with the arms straight at the sides.
- Assume a shoulder-width stance.
- Imagine an arc on the floor in front of you. Each point of the arc is a stride length away from you.
- Divide the arc into sections based on the number of repetitions you will perform.
- The first repetition will be to the right end of the arc, and the last repetition will be to the left end of the arch. Each step is a progression across the arc, starting at the right end and ending at the left.
- Keeping the left leg straight, take a long lateral step to the right end of the arc.
- Once you plant your right foot, shift the hips back to achieve a full comfortable depth and range of motion.
- Keep the back arched and the head up.
- Return to a shoulder-width stance with one aggressive step.
- Alternate stepping with the right and left leg each repetition.
- The next step will start a gradual progression toward the other end of the arc. With each step you move closer to the center and then across to the opposite end of the arc.
- Continue until you have completed the required number of repetitions and have progressed from one end of the arc to the other.
- Allowing the back to round rather than maintaining an arch in the back.
- Failing to return to a shoulder-width stance before initiating the next step.
- Failing to progress from one end of the arc to the other with each step.
- Taking a step directly forward to the center of the arch instead taking every step at an angle.
- Failing to move through a full range of motion with every lunge.
Learn more about Dumbbell Training.