Rotational lunge?

[ljk]

I see a lot of people on the NROL program incorporating a rotational lunge into their workouts.

What is this move? Can someone explain it? I google-d it but couldn't find much that was helpful!

[JoshDunn]

Do a normal lunge forwards. Then you twist your chest towards the foot you have in front (so your opposite shoulder will twist towards the knee of your front foot).

To add weight the easiest way is to hold a weight across your chest.

[galya]

Ot hold it straight out on front of you for added wickedness

[John Izzo]

Rotational lunges as described are great transverse movements that mimic everyday sport or daily activities. Most of us perform lunges in the saggital plane, mainly for hypertrophic goals, and we neglect the importance of how the lower body works with the upperbody in that movement. The rotation brings in the obliques and thorasic musculature and trains the body teh way it should be trained.

[ljk]

Thanks, all!
I imagine that this type of lunge would need me to drop the weight quite a bit!

I usually do forward dynamic lunges with 45-50 lbs but I know I will use waaaay less this way, especially if I do what Galya suggests....

[galya]

I do ot with with 22 lbs for 10 per leg. Your and my weights are similar on most exercises.

[ljk]

Originally Posted by galya

I do ot with with 22 lbs for 10 per leg. Your and my weights are similar on most exercises.

Actually, I have been reading your log and nope, your weights are higher...well, on upper body they sure are...but I will give it a try.

You hold the 22 lb db straight out in front?! And do that 10 times? That is insane! Can't wait to try.

[ljk]

Have a lot of you found the rot. lunge to be waaaay harder than a typical forward lunge or even a dynamic forward lunge?

I had to drop the weight considerably and was really finding it pretty hard with far less weight. Why is it so evil?

[cdkrug]

I have trouble keeping my balance with "normal" moving lunges, let alone with the rotation. Does the rotation happen on descent or does it it happen after everything?

My abs can't QUITE keep up with my legs on keeping me stable.

[galya]

It happens as you lunge fwd.
I find most people try to put their leading leg straight in line with the back one. Step a bit to the side as you go fwd. Aslo, unless you are comfortable with regular lunges, there is no reason to do rotational lunges. It's a progression thing. If you want to improve your form go back and do in progression:
static lunges
reverse lunges
forward lunges
walking lunges
If you can have someone experienced check out your form or get things checked by a PT or a coach, do that

[cdkrug]

Originally Posted by galya

It happens as you lunge fwd.
I find most people try to put their leading leg straight in line with the back one. Step a bit to the side as you go fwd. Aslo, unless you are comfortable with regular lunges, there is no reason to do rotational lunges. It's a progression thing. If you want to improve your form go back and do in progression:
static lunges
reverse lunges
forward lunges
walking lunges
If you can have someone experienced check out your form or get things checked by a PT or a coach, do that

NO such luck. *mutters*

I'm at my corporate gym. Few other guys (and no gals) hit the iron, but I'm the only one whom I've ever seen doing the "Big Moves."

I'll shift to "plain moving" lunges and give my feet more scrutiny. I think I'm having the same problem (setup too narrow) with Bulgarians.

[galya]

Why don't you make a video of both and we'll give you ideas how to improve

[cdkrug]

Originally Posted by galya

Why don't you make a video of both and we'll give you ideas how to improve

There are guys who Should appear on film or television...

There are guys whom it would not be overly painful to see on film or television...

Then there are those of us who should NEVER appear on film.