{"id":43392,"date":"2019-03-28T04:00:56","date_gmt":"2019-03-28T03:00:56","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-dumbbell-lunge\/"},"modified":"2019-03-28T04:00:56","modified_gmt":"2019-03-28T03:00:56","slug":"tutorial-dumbbell-lunge","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-dumbbell-lunge\/","title":{"rendered":"Tutorial: Dumbbell Lunge"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<p>The <a href=\"https:\/\/vimeo.com\/191792175\/5fd0117fa4\">dumbbell lunge<\/a> is an excellent progression of the classic bodyweight lunge.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>More than just a strength progression, the use of dumbbells significantly challenges balance and control.<\/li><li>The exercise may also be performed dynamically, as a walking lunge. Make sure that you do it only after mastering the technique a static position.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold a dumbbell in each hand and stand with feet hip-width apart. Arms should remain straight and gently squeezed by the sides. Keep the shoulder set and the core engaged.<\/li><li>Begin the movement by taking a step forward and bending down towards the floor. Aim for both knees to bend to 90 degrees comfortably. If this is not possible, aim to bend the knees to a comfortable point. <\/li><li>Keep the dumbbells secure by your sides and the core engaged, as you return to standing. <\/li><li>Repeat on the other leg and alternate continuously for reps or time.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>There is often a misconception that during a lunge, the lead (front) leg bears the most weight; as a result of this, many people focus on \u2018pushing off\u2019 the front leg, and this can compromise balance and stability. Instead, place equal focus on the rear leg \u2013 which serves as an anchor for the lunge. <\/li><li>As you step forwards, maintain equal pressure through the rear leg \u2013 notice how this significantly improves your balance. As you return to standing, you will feel a better balance; this small modification becomes critical when carrying loads \u2013 whether it\u2019s dumbbells or shopping bags. The addition of weight requires extra balance\/stability and maintaining a strong anchor leg will reduce the risk of instability and loss of balance. <\/li><li>It\u2019s also essential to lunge using a natural step, and not over-stride \u2013 after all, this is how you do it in your daily life. That is why we advise you to follow the same pattern when training. <\/li><li>As your technique improves, try challenging your balance further by holding the dumbbells at the front of the shoulders (rack position), and even overhead. In all cases, don&#8217;t compromise stability and balance.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"DB lunge\" src=\"https:\/\/player.vimeo.com\/video\/191792175?h=5fd0117fa4&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Did you like the tutorial for the dumbbell lunge? Here are more exercises:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-hold\/\">Push-up hold<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-deadlift\/\">Barbell deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up-plus\/\">Push-up plus<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-the-barbell-clean\/\">Barbell clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-chest-flye\/\">TRX chest flye<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-station-standing-low-pull\/\">Standing low pull on a Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-twist\/\">Hanging twist<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-kinesis-station-deadlift\/\">Kinesis deadlift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\">Superfunctional row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up\/\">Push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/inverted-jump\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-bar-hang\/\">Bar hang<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-short-post\/\">Deep squat short post<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/burpee-pull-up-tutorial\/\">Burpee pull-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-superfunctional-y\/\">Superfunctional Y<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-knee-lift\/\">Hanging knee lift<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-burpee\/\">Burpee<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-barbell-front-squat\/\">Barbell front squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-hamstring-curl\/\">Hamstring curl<\/a><\/li><\/ul>\n\n\n<p><!--EndFragment--><\/p>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>WHAT The dumbbell lunge is an excellent progression of the classic bodyweight lunge. More than just a strength progression, the&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43393,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to perform the Dumbbell Lunge | EVO Fitness","_seopress_titles_desc":"The dumbbell lunge is a progression exercise perfect to increase your strength, balance and stability in a functional way. Learn how to perform it here.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[155,674,682,129,140,143,144,153,154],"class_list":["post-43392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-free-weights","tag-legs","tag-dumbbell","tag-fitness","tag-functional-training","tag-strength","tag-whole-body-training","tag-control","tag-core-stability"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43392","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43392"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43392\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43393"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43392"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}