{"id":43704,"date":"2020-04-15T03:00:00","date_gmt":"2020-04-15T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/jumping-lunge-arms-overhead\/"},"modified":"2020-04-15T03:00:00","modified_gmt":"2020-04-15T01:00:00","slug":"jumping-lunge-arms-overhead","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/jumping-lunge-arms-overhead\/","title":{"rendered":"Tutorial: Jumping Lunge with Arms Overhead"},"content":{"rendered":"\n<p>The <a href=\"https:\/\/vimeo.com\/193045335\/408d328fba\">jumping lunge with arms overhead<\/a> is an<strong> explosive whole-body movement that demands high levels of power and control.<\/strong> These are the steps to perform this demanding exercise correctly and improve your sports performance. <\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The jumping lunge with arms overhead is an explosive whole-body movement that demands high levels of power and control. <\/li><li>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.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>In a standing position, raise arms straight overhead in line with the body. Engage the core and set the shoulders to stabilise your torso. <\/li><li>Keeping the arms in this position, quickly jump the legs into a lunge, dropping the back knee as close to the floor as possible. <\/li><li>Stabilise the body before jumping back up and switching legs to drop into the opposite side lunge. <\/li><li>Repeat alternately for time or reps. The arms should remain straight overhead throughout.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>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 \u2013 both of these demands need a higher contribution from the core and shoulder girdle to maintain balance.&nbsp;<\/li><li>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 \u2013 as you gain stability, start to take the arms further overhead and increase the range of your jump.<\/li><li>Finally, don\u2019t 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.&nbsp;<\/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=\"Lunge jump with arms overhead\" src=\"https:\/\/player.vimeo.com\/video\/193045335?h=408d328fba&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<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">We just covered the jumping lunge with arms overhead. Now that you&#8217;re a pro in this variation of the normal lunge, time to check some other tutorials:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/jumping-jacks\/\">Jumping jacks<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/inverted-jump\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/jumping-lunge\/\">Jumping lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/explosive-floor-bridge\/\">Explosive floor bridge<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/single-leg-squat\/\">Single-leg squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/reverse-lunge\/\">Reverse lunge<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/kettlebell-clean-and-press\/\">Kettlebell clean and press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/lateral-hip-foam-roll\/\">Lateral hip foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/core-bag-clean\/\">Core bag clean<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/deep-squat-hip-out\/\">Deep squat hip out<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/angled-push-up\/\">Angled push-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-abdominal-hollow\/\">Abdominal hollow<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/push-up-on-knees\/\">Push-up on knees<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kneeling-hip-flexor-stretch\/\">Kneeling hip flexor stretch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/barbell-deadlift-row\/\">Barbell deadlift row<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=16147\">Dumbbell chest press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-chest-press\/\">Kinesis chest press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hamstring-stretch\/\">Superfunctional hamstring stretch<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/shoulder-foam-roll\/\">Shoulder foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/lean-back-squat\/\">Lean back squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/inverted-press\/\">Inverted press<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/floor-bridge\/\">Floor bridge <\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>The jumping lunge with arms overhead is an explosive whole-body movement that demands high levels of power and control. These&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43705,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Jumping lunge with arms overhead | EVO Fitness","_seopress_titles_desc":"The jumping lunge with arms overhead is an explosive whole-body movement that demands high levels of power and control. Here&#039;s how to perform it.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[251,314,578,825,116,120,140,143,153,154],"class_list":["post-43704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-mobility","tag-lunge","tag-glutes","tag-hip-extension","tag-jumping","tag-power","tag-functional-training","tag-strength","tag-control","tag-core-stability"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43704","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=43704"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43704\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43705"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}