Hey coaches! What’s going on? Chris Barnard here from Overtime Athletes, and today I’m diving into what I believe to be the king of strength exercises for athletes.
When we think about strength training, the back squat and deadlift often reign supreme. These movements have long been taught as essential for building strength and power. However, as I’ve evolved as a coach, I’ve come to realize that one simple, yet powerful exercise deserves a spotlight of its own: the walking lunge.
Why the Walking Lunge?
Let’s break it down. First, let’s analyze the movement. The back squat and trap bar deadlift focus primarily on vertical lifting against gravitational forces. While these exercises are great, they lack the dynamic nature of the walking lunge, which incorporates both hip flexion and hip extension in a way that mirrors an athlete’s movements on the field or court.
When an athlete performs a walking lunge, they step forward, engaging in hip flexion, then pull through to hip extension. This mimics the natural gait of running and sprinting, making it a more functional movement for athletes.
The Benefits of Walking Lunges
- Eliminate Strength Imbalances: Unilateral movements like the walking lunge help identify and correct strength imbalances between legs. Athletes often favor one leg over the other during explosive movements. By training unilaterally, we can promote symmetry and balance, which is crucial for athletic performance.
- Enhanced Stability: The instability created during a walking lunge forces athletes to engage their core and stabilizing muscles. Each step forward challenges their balance, promoting greater stability in dynamic sports situations.
- Greater Range of Motion: Walking lunges allow for a deeper range of motion at the hip, knee, and ankle joints. This increased mobility not only enhances performance but also reduces the risk of injury by promoting flexibility.
- Total Muscle Activation: Research has shown that walking lunges recruit more muscle fibers than traditional squats. This means more muscle activation in a single movement, which is vital for athletes who rely on explosive power.
- Load and Intensity: One of the most compelling arguments for walking lunges is the ability to adjust load and intensity safely. For youth athletes, bodyweight lunges can provide a solid stimulus without compromising safety. For professionals, adding dumbbells or weighted vests can amplify the challenge without the risks associated with heavy back squats.
Implementation in Your Training Routine
So, how do you incorporate walking lunges into your training regimen? Start by assessing your athletes’ current strength levels. For beginners, bodyweight lunges are a great starting point. As they progress, introduce weights gradually.
Consider integrating walking lunges into your warm-up routines or as a primary strength movement. You can structure workouts around different variations of lunges such as forward, reverse, and lateral to keep things fresh and engaging.
Let’s Rethink Strength Training
As coaches, our goal is to equip our athletes with the tools they need to excel. The traditional back squat and deadlift have their place, but it’s time we reconsider the walking lunge as a foundational movement in strength training.
The walking lunge not only resembles the athletic movements we see in sports but also offers a wealth of benefits that traditional lifts may overlook.
I hope this inspires you to rethink your approach to strength training.
Share your thoughts and experiences in the comments below, and let’s keep the conversation going.
Until next time, keep pushing those boundaries!
