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Wednesday, June 13, 2012

LUNGE YOUR WAY TO SUPERIOR TAKDOWNS.



The Lunge. I will go out on a limb (no pun intended) and say it's possibly one of the most important exercises you could do to improve your grappling game. Now you may think the lunge is only for girls or that it's only necessary when your trying to build a butt named after a fruit. Not necessarily true.

Think about all the positions within grappling (and by that I mean Catch, Luta Livre, Sambo, Judo, BJJ, Freestyle etc.) that utilize the lunge position or mechanics. Hopefully most of you can spit out 5 or 10 positions, but for those of you who have been guillotined to many times we can break down a few. First take a close look at a knee slide or knee cut pass, secondly how bout some knee on belly. Now I could go on and on about how this particular position is used throughout our game, but by far the most important and game changing aspect of grappling is the takedown. Now regardless of your grappling background you'll most likely find the single or double leg and the mechanics behind it come straight from the lunge.

So let's quickly state some facts - Some of the best exercises you can do are multi muscle, multi planar movements. The lunge recruits countless muscle groups all over your body, primarily in the legs and core. While your one leg is forward and squatting the back leg must compensate for the weight difference and balance the body in several directions. This also activates all of your core muscles both in your abs and in your posterior chain.

So next time you hit the mats and you get into your crouched staggered stance, think about what it's simulating. Yes, the lunge. So if this position is so prevalent in grappling why aren't more people working on it? We have no idea, but we feel that getting into beast mode and lunging your way around the gym with pink kettle bells may attract some unwanted attention off the mat, we are sure you will be rewarded with some well deserved attention on it.


6 comments:

  1. Whoa, that dude in the lunge picture is way hot. :P

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    1. The lunge recruits countless muscle groups all over your body, primarily in the legs and core. While https://www.rx247.net your one leg is forward and squatting the back leg must compensate for the weight difference and balance the body in several directions

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  2. his technique is kinda weak, might be too much weight or maybe just bad form... but those lunges looked painful.

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  3. HAahaha, do you know who that dude is? Diesel Crew

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  4. I just have to thank you for the Andressa Soares link. Gives a whole new meaning to watermelon juice.

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  5. What is the point of using kettlebells for this? Wouldn't it be easier and just as effective to put a barbell across your back?

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