Weighted Lunge with Swing
A reverse lunge with a plate swung up from the thighs to overhead on straight arms as the back knee drops, and down again as you stand.
How to do it
Setup
Standing tall, feet hip-width, a plate held by its rim in both hands in front of the thighs.
Steps
- Step one foot back and sink into the lunge, swinging the plate up overhead.
- Reach the bottom with the arms straight above the head, torso upright.
- Drive through the front foot to stand, lowering the plate to the thighs.
Common mistakes
Swinging the plate before the step: move the arms and the legs together. Back arching as the plate goes overhead: ribs down, glutes tight. Letting the plate pull you back past the head: stop the swing with the arms straight above the shoulders.
Breathing
Inhale stepping back, exhale returning.
