The Lunge with Bar Rotations is a strength for performance exercise for advanced athletes to improve energy transfer, body control, stability and coordination for more powerful shots.
During the Lunge with Bar Rotations the focus is on improving energy transfer to apply force. It emulates the action of a tennis player when hitting the ball.
The athlete has to transfer energy through the various body segments before applying force onto the ball.
Emphasis is on the synchronized activation of the leg, core and shoulder musculature to apply force.
How to Progress
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action
- Professional: alternating leg action only
Lunge with Bar Rotations Description
Athlete holds a weighted bar (2-10 lb) and needs to:
- Hold weighted bar in both hands about shoulder-width apart
- Step into a lunge; keep weight on the heel of the front foot
- Keep arms straight and rotate trunk from left to right and right to left; bar should be at chest-level during rotations
Related Strength for Performance Exercises
- Lateral Lunge with Barbell Rotation
- Bilateral Squat to Forward Press
- Lunge Push Off to Overhead Press
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