Milo Bryant is a performance coach and an experienced journalist.He is also in his fifties and his book Can’t Stop After 40 As you ‘mature’, we give you a road map to do more than just stay active. to Be prepared to use his methods and be unstoppable. This is not your dad’s middle age.
for fellas over 40, few exercises pack a more versatile (and important) punch than the lunge.
We lose muscle as we age. this is just a fact. Stability and balance become more difficult. Maintaining proper body alignment and symmetry can be more challenging. Doing lunges correctly can help you tackle each of these issues head-on by building balance and strength. . Even better, lunges can be effective muscle builders when loaded, or can be used in a dynamic warm-up if you’re using only bodyweight.
I’ll get really hardcore in another article. For the time being, we’ll start with two of his underrated lunge variations. Overhead reach lunges and twisting lunges as part of your workout or warm-up for pick-up games.
Lunges involve all the muscles in your legs, using your glutes, quads, calves, hamstrings, and, if trained, your core. Done correctly, exercise can help maintain and even improve lower body stability and range of motion.
These are two versions of lunges that help men over 40 properly prepare their bodies, from resistance training and sprints to moving furniture and swinging pickleball paddles.
How to Lunge with an Overhead Reach
- Start by standing with your feet shoulder-width apart. Step your left foot forward and lower yourself into a lunge.
- Bring your right knee as close to the ground as possible and press your arm toward the ceiling with your palm facing up. He stretches his torso for 5 seconds.
- Use your left heel to push your body back up and bring your arm down to your side. Take 3 steps forward and repeat on the other side. Repeat 5 times for each leg.
Best coach cue for overhead reach lunges
● Place your feet shoulder-width apart as you step forward into lunge position.
● Press with your palm facing up. Do not raise your arms.
● Make sure the angle of your torso matches the angle of your front leg shins.
● Get into a lunge position before palms are facing the sky.
How to do a lunge with a twist
- Start standing with your feet shoulder-width apart and your hands at your sides. Step your right foot forward and lower your body into a lunge.
- Bring your left knee as close to the ground as possible. Next, rotate your torso to the right, place your left hand on the outside of your right knee to deepen the rotation, and hold that position for 1 second.
- Use your right heel to return your body to the starting position and bring your hands back to your sides. Take 3 steps forward and repeat on the other side.
- Repeat 5 times for each leg.
The best coach cues for lunging with a twist
● Get into a lunge position before twisting.
● Rotate your head as much as possible (don’t forget to rotate your cervical spine).
● With the hand opposite the front leg, pull your body into the rotation.
● Breathe in before spinning. Exhale slowly while rotating.
Helpful Tips for Lunging Overhead Reach and Lunging in Rotation
● Slow down. Yes, this is a warm-up exercise, but it should be done with the intention of preparing the body to comfortably reach the end of the range of motion. You can’t do that if you’re in a hurry to make every move. Take your time and do every move carefully.
Milo Bryant of CSCS is a California-based trainer and award-winning journalist.