The exercise that I am highlighting today is an example of a Primal Movement Pattern (Lunge, Squat, Push, Pull, Bend, Gait & Twist), which are movements that we should all perform on a normal basis. It falls under the twisting category and is a very valuable exercise in any fitness regimen.
We are focusing on the Dynamic Bodyweight Side Lunge with a Chop.
Yes, its a long name.
There are a lot of small components that go into this exercise, which makes it more for the experienced exerciser. But, I’m going to make it easy; especially since I already outlined how to do a Side Lunge 2 days ago!
This exercise is great for increasing the strength of the spinal rotators and the hip.
Alright, here we go:
Start with your feet shoulder width apart. Clasp your hands together, one in a fist and the other hand holding your fist. Start with your hands together and lifted above your head at a 45 degree angle on your right side.
Draw your belly button in toward your spine and initiate the movement by moving your lower body into a side lunge, pushing away from your right leg and rotating your trunk towards your left side while simultaneously pulling your hands downward across your body.
The movement ends when your hands are just above or slightly outside your left foot. Exhale through pursed lips as you bring your arms down and across your body. Inhale as you go back to the starting position.
Make sure to:
1) Keep your spine in a straight line (low-back, mid-back and head in a line). This is the hard part because you’re twisting your torso too!
2) Breath out on the way down; breath in on the way up
3) Keep 70% of your bodyweight on the leg that moves and 30% on the static leg
Have fun twisting.
In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before