PURPOSE
The Forward Lunge is the third exercise in the Strength Training Circuit.
Figure 13-3 breaks down the exercise a Soldier conducts it for one minute at station 3 of the Strength Training Circuit:
STARTING POSITION
The starting position for the Forward Lunge is the Straddle Stance position.
Hold the kettlebells at the sides using a neutral grip.
COUNT
● On count 1, step forward with the left leg as in the Forward Lunge, allowing the left knee to bend until the left thigh is parallel to the ground.
Lean slightly forward from the waist and bring the kettlebells to the left and right sides of the forward leg.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, stepping forward with the right leg.
● On count 4, return to the starting position.
REPETITIONS
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
CHECK POINTS:
● At the starting position, set the hips and keep the abdominals tight.
● On counts 1 and 3, keep the forward heel flat on the ground and the rear heel up.
● On counts 1 and 3, keep the forward knee directly over the ball of the foot.
● On counts 1 and 3, lean the trunk slightly forward.
● On counts 2 and 4, push off vigorously with the forward leg without jerking the trunk backward.
PRECAUTIONS:
Do not allow the forward knee to go beyond the forward toes or waiver from side to side.
Do not jerk the trunk rearward to return to the starting position.