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Lunge - w/ Bent Over Row

Difficulty Level :	Highly Advanced
Muscle Group(s) :	Total Body
Modality :	Strength Stability Balance
Equipment :	Dumbbell (DB)
Progressions :	1 Arm

Benefits : This motion is an advanced progression of a row and more sport specific to: firefighters, strongmen competitors, labor workers, farmers, and weightlifters.
Pre-Requisites : The client must exhibit good CORE strength, and good Inner / Outer unit integration (especially the posterior oblique sub-system) If a “Lower Crossed” type of posture is noted (i.e. excessive lordosis), a proper stretching protocol (i.e. Psoas, Rectus Femoris, Superficial Erector Spinae) must precede “loading” this exercise to ensure ideal lumbar spine lordosis, and ideal stability through the Lumbo Pelvic Hip Complex. Ensure that the client VERY is proficient at a ‘bent over row’ before prescribing this exercise
Preparation : Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement : This movement involves a lunge into flexion, then a row pattern – be sure that the client has a well developed posterior chain before progressing to this exercise To start choose a weight that is 30% of your dumbbell row weight To begin, have the weights to the side of the body and perform a forward lunge (see ‘lunge saggital’ in the exercise library) Once the weight has transferred to the forward leg, flex forward in the trunk and allow the weight to fall toward the ground (but avoid touching the ground) Hold the trunk in flexion and perform the desired amount of 2 arm rows (as shown) To finish, allow the weights to extend, hold the spine tall and simultaneously drive the shoulders back as you push with the forward leg back to starting position Switch lunge legs and repeat movement sequence TRAINERS: this movement can cause a lot of fatigue quickly, if you notice the spine rolling forward, the knee collapsing in

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