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    Tutorial: Jumping Lunge with Arms Overhead

    15th April 2020
    Jumping Lunge mit Armen über dem Kopf | Jumping lunge with arms

    The jumping lunge with arms overhead is an explosive whole-body movement that demands high levels of power and control. These are the steps to perform this demanding exercise correctly and improve your sports performance.

    WHAT

    • The jumping lunge with arms overhead is an explosive whole-body movement that demands high levels of power and control.
    • The exercise is a progression of the jumping lunge, which in itself is a progression of the classic lunge. Be sure to master the technique of these two movements first before you dwell into this progression.

    HOW

    • In a standing position, raise arms straight overhead in line with the body. Engage the core and set the shoulders to stabilise your torso.
    • Keeping the arms in this position, quickly jump the legs into a lunge, dropping the back knee as close to the floor as possible.
    • Stabilise the body before jumping back up and switching legs to drop into the opposite side lunge.
    • Repeat alternately for time or reps. The arms should remain straight overhead throughout.
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    WHY

    • Proper control of hip extension is an integral part of hip/low back health, as well as for efficient exercise/sports performance. The jumping lunge requires you have rapid hip extension while the arms are overhead – both of these demands need a higher contribution from the core and shoulder girdle to maintain balance. 
    • If you are new to this exercise, it is common to experience small losses of balance when landing; or a forward movement of the arms during the jump. Both of these observations may indicate a loss of core/shoulder control. While further engaging the core and setting the shoulders may provide temporary stability, a better strategy is to reduce the size of the jump and keep the arms out to the side. This will allow you to focus on maintaining a strong core with right balance – as you gain stability, start to take the arms further overhead and increase the range of your jump.
    • Finally, don’t forget that the more aligned you are vertically (with gravity) the more efficient you will be. This means arms straight overhead, dropping the hips vertically down and not over-striding with the lunge. This will result in lower fatigue, reduced risk of injury, higher reps/duration, and better exercise performance. 

    We just covered the jumping lunge with arms overhead. Now that you’re a pro in this variation of the normal lunge, time to check some other tutorials:

    • Jumping jacks
    • Inverted jump
    • Jumping lunge
    • Explosive floor bridge
    • Single-leg squat
    • Reverse lunge
    • Kettlebell clean and press
    • Lateral hip foam roll
    • Core bag clean
    • Deep squat hip out
    • Angled push-up
    • Abdominal hollow
    • Push-up on knees
    • Kneeling hip flexor stretch
    • Barbell deadlift row
    • Dumbbell chest press
    • Kinesis chest press
    • Superfunctional hamstring stretch
    • Shoulder foam roll
    • Lean back squat
    • Inverted press
    • Floor bridge
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