Barbell Lunge

Barbell Lunge Instructions

• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Get underneath the bar, placing it on your traps.
• Have your hands outside shoulder-width in a position where you can create torque in your shoulders. The equates to a strong upper back position.
• The bar does not sit loosely on your back.
• You want a strong, vertical torso. 
• Chest up and eyes fixed straight ahead.
• Step forward, your foot just outside shoulder-width, while simultaneously dropping your back knee to the floor.
• Don't let your low back arch/overextend.
• Your torso can hinge forward slightly.
• The bottom position should feature the back knee behind your hip.
• Push your front leg back and return to the starting position. 

*Tips*

• Keep this exercise light. Increase intensity by adding reps/volume.
• Avoid slamming your back knee on the floor when you get tired.
• Don't let your body fall forward or let excess weight be put on the balls of your feet.
• Avoid 'rolling' or 'rocking' into the movement. Be strict with the execution.