Forward Lunging in Place With Weight

Shearing forces push in one direction at the top, and the opposite direction at the bottom, causing shearing deformation.

Breaking down the forward lunge (in place):

  1. Neutral standing position with weight racked in the form of kettlebells, barbell, dumbbells, or other type of added weighted resistance
  2. Lunge forward
  3. During the forward lunge there is a time with no stable support provided
  4. This is the time for highest potential of the shear force affecting the rear knee

    Shear Force
  5. All weight will be shifted to the front leg once the front foot hits the ground
  6. To come back upright the athlete will need to generate enough power to come into neutral standing position without shear force affecting the rear knee
  7. The potential for the shear force to effect the rear knee from lunge position into neutral standing is the highest during the up transition
  8. The power generation will need to be enough to drive bodyweight plus added resistance up; without putting shear force on the rear knee; to completely prevent the potential for injury

 

The Alternative

The much safer alternative to weighted forward lunges in place, are weighted reverse lunges. Breaking down the reverse lunge in place:

  1. Neutral standing position with weight racked in the form of kettlebells, barbell, dumbbells or other type of added weight resistance
  2. Lunge backwards
  3. During the reverse lunge there’s stable support provided at all times
  4. The athlete can use the strength of the front supported leg to come back up
  5. At no stage is there potential for shear force to affect the rear knee unless the athlete trains to failure

 

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