Exercises You Should Be Doing: DB Goblet Lateral Lunge – from Deficit

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It’s been a while since I’ve done one of these so I figured today would be as good of a day as any to give you something new to try at the gym today.

Well there’s that, and today’s my first day back at CP in like six days and I have approximately somewhere between a crap-load and metric shit-ton of programs to catch up on and write.

So, needless to say I have my hands full this morning.

DB Goblet Lateral Lunge – from Deficit

Who Did I Steal It From:  I didn’t have to look too far for this one, as I witnessed fellow CP-coach, Greg Robins, implementing this one with one of our pro-baseball guys the other day.

And when I saw it I couldn’t help but think to myself, “huh, I’m a complete moron for never thinking of that myself.”

What Does It Do: It’s no secret that we incorporate our fair share of single leg work at the facility in all shapes and sizes……..and directions.

The lateral lunge is definitely nothing revolutionary, but it’s a variation that many people neglect to utilize, which is unfortunate since it’s a great option to train more in the frontal plane.

Adding the deficit – in the form of a stepper or mats piled up on one another, or a person (kidding) – just serves as a way to make it more challenging and to help increase the ROM for those who may need it.

Key Coaching Cues: It’s pretty self-explanatory, so I won’t belabor any minute talking points here.  However, I will say that it’s important to make certain that when you do lunge laterally that you SIT BACK into the landing hip.  Ideally I like to see the heel stay on the ground, and while the knee will translate forward slightly, you should try to keep as much of a vertical shin angle as possible.

Something else to consider:  yes, you can hold DBs in each hand, but for those who present with a more depressed shoulder girdle (and live in extension), it may be more advantageous to perform this exercise as shown (holding the DB as a Goblet) so as not to feed into the dysfunction.

Just something to think about.

I like to shoot for 6-8 reps per side.  Give them a try and let me know what you think!

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