Exercises You Should Be Doing: KB Lateral Lunge with Pulse
Some of you may recall an exercise I featured a year or two ago that I stole from Dan John called the Goblet Squat with Pulse. For those who may need a gentle reminder you can click HERE to get the gist.
Similarly, today’s exercise takes the same “pulse” concept yet adds a slight modification in the form of a lateral lunge (and some pretty sweet techno in the background).
KB Lateral Lunge with Pulse
Who Did I Steal it From: Well I guess by extension Dan John, but given I haven’t yet seen this tweak anywhere else on the interwebz, Cressey Performance is calling dibs on this one.
What Does It Do: I love this exercise for people with short or stiff adductors for obvious reasons, but really this is a fantastic exercise for just about anyone as it gets them out of their comfort zone in the sagittal plane. Moreover, the pulse component adds a significant anti-flexion flavor into the mix that Ben & Jerry can’t touch, not to mention, by association, helps encourage people to maintain more t-spine extension which is never a bad thing.
Key Coaching Cues: First of all don’t be a hero and automatically reach for the 24 kg kettlebell, because that ain’t gonna happen. As far as weight selection goes, I’d start on the conservative side – the lighter the better.
One major point to dive into is how to perform a lateral lunge. Many people make the mistake of stepping to the left or right and allowing their knee to translate too far forward over their toes. Now I’m not one of those alarmist who feels that the knees should never go past the toes (try walking up a flight of stairs without that happening, or play a sport), but in this scenario I coach people to make their step/lunge to either side and to SIT BACK into the hip.
The knee is obviously going to come forward slightly, but the heel should stay DOWN and glued to the floor at all times. If anything, the tibia (lower leg) should stay a bit more vertical, but if you’re making an effort to sit back into the hip this shouldn’t be an issue.
Once in the bottom position, press the KB out in front of you until your arms are fully extended (elbows locked out), and pause for 1-2 second count.
Bring the KB back towards your torso, return back to the starting position and repeat for the desired amount of repetitions.
I generally shoot for anywhere from 6-8 reps per side.
For those who don’t have access to kettlebells, you should still be able to perform this exercise with a standard dumbbell. Except in this case you’ll have to hold the DB with both hands wrapped around the handle. It’s a bit more cumbersome, but doable.
And there you have it. Try it today and let me know what you think!
Comments for This Entry
Matthew BernalDB instead of KB ok? yes, no? o.O
January 23, 2013 at 4:27 pm |
TonyGentilcoreRead the entire post, Matt (ie....check out the last paragraph)....;o)
January 23, 2013 at 7:18 pm |
Sirena BernalHaha! Pay attention bro ;)
January 23, 2013 at 7:44 pm |
January 23, 2013 at 9:36 pm |
Matthew Bernalhaha testing you! >.>
January 23, 2013 at 9:43 pm
Adamgreat exercise, love this for hockey players with tight adductors and weak single leg core strength. legit description too!
January 23, 2013 at 7:46 pm |
TonyGentilcoreExcellent exercise for hockey (and soccer) players.
January 23, 2013 at 9:37 pm |
GimletI've got dibs on Cossack Squat with pulse. The toe up makes it like totally different. Seriously, though, I will definitely try this out.
January 23, 2013 at 8:55 pm |
TonyGentilcoreLet me know what you think when you do!
January 23, 2013 at 9:37 pm |
R SmithTony, I started programming lateral lunges in last month. Ouch! Three sets of 8 could not come to an end fast enough. However, it was good to rock an exercise that I used to butcher (stiff, tight) sans weight. The pulse addition will make it even less fun, which means I'll love it. RS
January 23, 2013 at 11:33 pm |
TonyGentilcorehahaha. Let me know how it goes. I think the masochist in you will definitely have an appreciation for it.
January 27, 2013 at 6:24 pm |
Russell DemczakGreat exercise Tony, one we have been doing for a couple of years in our facility. One tip from experience - you will eventually come across a trainee who despite how much you coach them up believe the end goal is to get the bell by the knee by any means necessary. They'll rotate their torso and shoulders. Reach and extend their arms laterally. Just about everything you don't want them to do, they'll do it just so they can get that darn bell by their knee and give the illusion that they have actually shifted their weight. I've found if I just let them hold the bell in one hand at their side like they would for a loaded carry and reach for the inside of the foot around the arch or ankle it cleans things up almost immediately. I can't explain why - but it works. All the sudden they no longer have the burning desire to rotate and they actually shift weight and hip-hinge. You lose the pulse here, but still a valuable exercise. On a side note - my G/F and I are visiting Boston this weekend and are hoping our schedule permits visiting both Cressey Performance and Coach Boyle's facility - so we may see you Saturday morning.
January 24, 2013 at 10:09 am |
TonyGentilcoreThanks for the insight Russell - really appreciate it! Hope to see you at CP this week!
January 27, 2013 at 6:24 pm |
Russell DemczakSorry we missed you this weekend, weather/flight delays threw our itinerary for a loop. At least I made it to Mike's Pastry and Regina's. I try to get to Boston a few times a year so we hope to catch up with you guys soon.
January 28, 2013 at 1:40 pm |
TonyGentilcoreNo worries Russell. Maybe next time!
January 29, 2013 at 9:30 am |
Educainment 1.24.13 | Mike Scott, DPT[...] of the funniest S&C writers I have consistently read) brings a kick ass exercise to the table here. You need to read the whole post top to bottom, especially the “What is does” section. [...]
January 25, 2013 at 10:54 am |
Wednesday 130130 | CrossFit NYC[...] Fitness names us one of the top 10 CrossFit gyms in the U.S.A.! Kettlebell lateral lunge with pulse 3 steps to getting your lady to train Meat-crust quiche Jared Diamond on how we assess risk [...]
January 29, 2013 at 5:38 pm |
Gobble Gobble, Lunge Lunge | CrossFit Blue Springs[...] Lateral goblet pulse lunges [...]
January 29, 2013 at 10:30 pm |
Inspired Fit Strong – 58 Things Worth Reading[...] Lateral Lunge with Pulse by Tony Gentilcore [...]
February 1, 2013 at 7:06 pm |
Inspired Fit Strong – 62 неща, които си заслужава да прочетете[...] Lateral Lunge with Pulse by Tony Gentilcore [...]
February 1, 2013 at 7:25 pm |
January 1, 2014 at 12:44 pm |
TonyGentilcoreHAHA. You can always tell the time of day I film these videos because once Eric leaves, and the coast is clear, it's techno/house city up at CP!!!
January 4, 2014 at 4:50 pm |
NickHi Tony, may I ask how much forward lean you consider 'okay'? I seem to struggle with keeping more upright in this exercise. Have you experienced this with clients and how have you addressed this? I'm currently doing a lot of upper back band work throughout the day to help but would be interested in your ideas. Thanks, Nick
January 5, 2014 at 8:28 am |
Paul BruceWhen you program lateral lunges, are they more of a knee-dominant or hip-dominant exercise? Can't tell...
April 5, 2014 at 3:52 pm |
TonyGentilcoreWell, technically, because I prefer to cue people to "sit back into their hip," it's more hip dominant.
April 9, 2014 at 7:07 am |
Five Football Training Drills You Can Use To Whip Your Team Into Shape - The BlueCotton BlogThe BlueCotton Blog[…] this drill is actually two different drills combined into one. The first half, known as the Kettlebell Lateral Lunge, strengthens the core and back while improving hip, leg, and groin flexibility. It involves the […]
July 9, 2015 at 12:57 pm |