Lunges are difficult

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Tuesday, January 9. 2024

Lunges are a functional calisthenic. Legs, core, and some cardio. I do walking lunges with kettlebells because my trainer boss makes me, but on my own I just do body-weight walking lunges until it hurts. With the kettlebells it's much more difficult, more strength-oriented, and it is a bitch.

The muscle groups challenged with lunges are similar to those of squats, but best to incorporate both in a conditioning program.

Here's why to use lunges.

Below is good technique, but lunges in place. You can do them backwards too.

Posted by Bird Dog in Physical Fitness at 15:09 | Comments (16) | Trackbacks (0)

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> Lunges are difficult

No, lunges are *hard*.

Turkish get-ups are difficult.

#1 William O. B'Livion on 2022-06-16 00:36 (Reply)

I'm at the gym 3 or 4 days a week and work hard, but you guys are way, way, too serious.

This is how to do a lunge: https://www.youtube.com/watch?v=tf8oS5PYOKY

ie. With a woman, music and a glass or ale or wine.

Maybe I'm just too old.

#2 Fred Z on 2022-06-16 00:51 (Reply)

Why don't you just squat? Much more effective than all these lunge variations.

The answer is of course that squats are hard and lunges are easy.

#3 RJP on 2022-06-16 02:02 (Reply)

For you, maybe

#3.1 Bird Dog on 2022-06-16 07:25 (Reply)

Well, could be for you, too, but your choice is not to go that route.

#3.1.1 RJP on 2022-06-16 10:43 (Reply)

Looking back, that was a rude thing for me to say, my apologies.

#3.1.1.1 RJP on 2024-01-10 12:17 (Reply)

I find it helps to vary my workouts. It prevents injury and works on strength and range of motion from several different angles.

Based on Dan John's classification of push/pull/squat/hinge and on his complex routines, I have assembled a list of (mostly) whole-body exercises that can be done in the gym with heavy weights, or with dumb/kettlebells or bodyweight while walking.

I think this approach transfers well to real-life injury prevention and functional strength/motion... As opposed to whats-yer-bench focus on the Big Three.

#3.2 Ben David on 2024-01-10 11:33 (Reply)

Interesting example of the usefulness of barbell training: I No Longer Have Osteoporosis, A Wichita Falls Athletic Club Case Study

#4 RJP on 2022-06-16 14:28 (Reply)

Long time runner (over 40 years). BDs posts have encouraged me to diversify my workouts and work on strength. On my birthday I would normally bicycle my age in miles or do a log run of 13-20 miles.

I turn 65 (my weight is 157) on Saturday and here is my goal workout:

Timed mile- Goal 7:40- Currently at 7:50
Chin-ups from dead hang-no kipping-Goal 8-Currently at 7
Military Press Goal 95 lbs.- Currently at 85
Bench Press- Goal 135 lbs.- Currently at 125
Deadlift (with trap bar) Goal 240 lbs. - Currently at 220

I've been working on the chins for a year and half but started the weights in Oct of this year.

Maybe next year will add squats and possibly lunges.

#5 mark on 2024-01-09 17:38 (Reply)

7 pullups ain't bad. I can't do that from a dead hang.

I could when I was 13.

#5.1 BD on 2024-01-09 18:07 (Reply)

QUOTE:

...started the weights in Oct of this year.

You realize we're already in 2024, right? :-)

Anyway, good job and good goals.

Chin-ups take a lot of work. If it helps to know that you can get there, I'll be 63 in a couple of months, 5' 10", about 210 lbs and can do 12 strict chins. I usually do them in three sets, as many reps as possible each set, on a good day going 12, 10, 8. Once I got the point where doing 10 was fairly easy, I started adding weight using a weight belt, which seemed to help. Best effort there so far was with 30 extra pounds, 3 sets of 6.

Curious about how tall you are to be 157 lbs.

#5.2 RJP on 2024-01-10 14:25 (Reply)

Started in Oct of last year.

Good job on being able to do 12 chins. My longer term goal for 66 is 12-13.

I'm also 5'10. As I said I'm from a running background and have weighed as little as 130 when running 50 mile races. But I don't do those anymore and want to be strong in my old age.

#5.2.1 mark on 2024-01-10 18:55 (Reply)

Good for you! You planning on gaining more weight? As many studies have shown, carrying around a bit of extra weight as we age reduces all cause mortality much more than carrying too little weight.

Here is the best resource for getting the most out of your strength journey:

The Barbell Prescription: Strength Training for Life After 40

Read it, learn it, live it. :-)

#5.2.1.1 RJP on 2024-01-11 16:53 (Reply)

Thanks RJP for the book recommendation.

I have changed my diet to eat emphasize protein and am good with gaining weight. New mindset for me for to be a good runner is to carry as little as possible but think continuing on that path leads to frailty in old age for me.

Do you give any credence to sites like Symmetric strength or strength level or ExRX for standards?

#5.2.1.1.1 mark on 2024-01-12 08:17 (Reply)

That's great to hear, you've got the right mindset. I wouldn't be too concerned with standards at this point, just compare the you of last month to the you of this month. If you're stronger, all is good. :-)
Good luck, would be interesting to hear about your progress. I'm sure BD will continue to have occasional fitness-related posts where the topic would come up.

#5.2.1.1.1.1 RJP on 2024-01-12 11:27 (Reply)

Thanks for the encouragement. Yes, I will keep you updated via BD's fitness posts.

#6 mark on 2024-01-12 15:36 (Reply)

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Tuesday, January 9. 2024

Lunges are difficult