Barbell Front Lunge (Cross Over Position)

Position: Stand with feet shoulder width apart. The bar should be placed up against the throat, running parallel to the collar bone, resting across the anterior deltoid. Cross the arms in front of the body placing the hands on the bar and keeping the elbows held high (upper arms parallel to the ground), ensuring the bar does not slip from position. The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).                                  

Movement: Take a step forward lifting the knee high. The heel should make contact to the ground first and then the toes should follow. Once the front foot is stabilized securely on the ground, flex the knees and simultaneously lower the hips toward the ground, bringing the rear knee so it’s about a ½ inch away from the ground. Once you’ve reached the bottom of the movement, return to the start position by driving hard through the heel of the front foot, extending the front knee and hip. Then repeat. Do not let the knee travel past the toes, and do not let the rear knee hit the ground.