Master The Lunge: The lunge mechanics broken down in layman’s terms. Avoid knee pain.
About this ebook
The answer to why and when to choose the reverse lunge over the forward lunge. Understand how to create hundreds of lunge variations yourself. Learn how to fix and pick up on common issues with the lunge.
“The lunge is functional as it is a transitory moment in walking where a squat with feet parallel is stationary. This adds a requirement for balance under load with motion, a situation where injuries and falls often occur. The lunge improves our human movement patterns by making them stronger in a practical sense.” Dave Murray
The lunge is an important exercise everyone should include in their training for strength, stability, and even added flexibility. This book covers the basic lunge and its variations, muscles used, step by step break down, priceless tips that will help you perform better, know why to chose one over the other, and much more.
Links to several videos of lunges with kettlebells are also included.
“Following my knee replacement, the lunge is the hardest but most important movement to master as it utilizes all of the stabilizing muscles and tendons. The lunge also means that I will have a powerful base for nearly all judo moves and stances. Mastery of the lunge means that I’ll have functional movement for the rest of my life.” Stuart Rotman
All Cavemantraining books:
Master The Hip Hinge (currently viewing)On Amazon, iTunes, or CavemantrainingMaster The Lunge
On Amazon, iTunes, or CavemantrainingMaster Kettlebell Grips and Racking
On Amazon, iTunes, or CavemantrainingKettlebell Training Fundamentals
On Amazon, iTunes, or Cavemantraining
Contains the kettlebell grips and racking bookMaster The Kettlebell Clean
On Amazon, iTunes, or CavemantrainingMaster The Kettlebell Press
On Amazon or CavemantrainingMaster The Kettlebell Swing
On Amazon or CavemantrainingKettlebell Workouts And Challenges 1.0
On Amazon, iTunes, or CavemantrainingFlexibility, Mobility, and Strength Without Yoga
On Amazon, iTunes, or Cavemantraining
“The lunge is important for strong muscles of the buttocks, we stretch the hip flexors and exercise the balance of the body.” Vjekoslava Petroci Fićković
Table of Contents
Master The LungeDefinitions and TerminologyMusclesBodyweight LungeQuadriceps AKA QuadsGluteus MaximusHamstringsStabilizersWeighted Lunge StabilizersWhat Is Pelvic Tilt and Why Is It Important to Know?Basic LungeMain PointsTrainer CuesImproved PostureForward FlexionLoad the QuadricepsRecommended FootwearWhere to Put Your Hands and Does It Really Matter?Lunge DepthRear LegSliding Rear LegProgrammingFor StrengthFor CardioFor ExplosivenessFor PowerFor StabilityFor FlexibilityMajor BenefitsBlack and White ProgrammingProgressionIssuesLower-back PainKnee PainLosing BalanceHow to Do the Weighted Racked Reverse LungeSome People Ask “Why Are Reverse Lunges More Taxing?”Bad LungeProgressionBecome CertifiedAbout the author
My name is Taco Fleur, and I'm an IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, CrossFit Level 1 Trainer, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. I have owned and set up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I'm currently living in Spain.Fleur, and I'm an IKFF Certified Kettlebell Trainer, Kettlebell Level 1 + 2 Trainer, Kettlebell Science and Application, CrossFit Level 1 Trainer, MMA Conditioning Level 1, MMA Fitness Level 1 + 2, Punchfit Trainer and Plyometrics Trainer Certified, with a purple belt in Brazilian Jiu Jitsu. I have owned and set up 3 functional kettlebell gyms in Australia and Vietnam, and lived in the Netherlands, Australia, Vietnam and Thailand. I'm currently living in Spain.andThailand. I'm currently living in Spain.
The first thing I'd like to know about is that I do not know everything, I do not pretend to know everything, and I never will. I'm on a path of life-long learning. I believe there is always something to learn from someone, no matter who they are. I've been physically active since the day I arrived on this earth in 1973. I got serious about training in 1999, touched a kettlebell for the first time in 2004, and got serious about kettlebell training in 2009. I'm here to do what I love most, and that is to share my knowledge with the world.
Some of my personal bests are 400 burpees performed under one hour; 500 kettlebell snatches, 500 swings and 500 double-unders all completed in one session; 250 alternating dead clean and presses in one session with 20kg; 200 pull-ups in one session; 200 unbroken kettlebell swings with a 28kg; most kettlebell swings completed in one session with a 28kg (1,501); most total kettlebell swings done in 28 days with a 28kg (11,111); windmill with a 40kg kettlebell; lugged to kettlebell up to 1,184m mountain; 160kg dead lift; 250 alternating dead clean and presses in one session with 20kg; 100 snatches on sand with a 24kg kettlebell; 85kg Olympic Squat Snatch; Gold medalist with 30 minutes of unbroken 16kg half snatches for a total of 532 reps.PBs not to boast but to demonstrate that I have a good understanding of technique and movement across different areas.
My own training and goals are geared around GPP (General Physical Preparedness) which involves kettlebell training, calisthenics and CrossFit. I like high-volume reps but also like greasing the groove now and again. My main goals are to remain as possible, remaining mobile, training in as many plans of movements as possible, and learning as many different combinations and movements as possible while having fun and enjoying Brazilian Jiu Jitsu. I'm not Arnold Schwarzenegger and will never be, but strength is not defined by physical appearance and huge bulging muscles.
