THE DUMBBELL WALKING LUNGE

THE DUMBBELL WALKING LUNGE
by Paul Young

One of my very favorite exercises to add extra horsepower to your legs is the Dumbbell Walking Lunge. This is not our garden variety type of lunge that you see performed in health clubs or in
muscle magazines where the trainee is using five-pound dumbbells or holding a wooden dowel across their shoulders. This is a true total leg strength builder of the most severe kind! I have had athletes who could squat well into the 500s, who were literally crippled for several days after I had them perform Dumbbell Walking Lunges. I can still see them thinking as I told them of this tremendous exercise they were about to perform, “I have been squatting with more than 450 pounds consistently for over a year, how in the heck is a goofy exercise like this going to increase my leg strength!” When they finish with their “goofy little walk” and they go into gluteal seizures with spasming thigh adductors and their quads and hams are totally hammered.. .they know they just got their butt kicked by a good basic “Dinosaur Exercise”!

Like all basic exercises, the Dumbbell Walking Lunge is quite simple in structure but quite profound in results produced. It will hit areas of your hip extensor mechanism that you cannot get with any other exercise, and that is no kidding!! Unlike what most people think, unilateral or one-limb exercise does not isolate muscular activity, it actually increases and expands muscular recruitment and activity. The Dumbbell Walking Lunge is also a great equalizer in that limb length or body structure has very little effect on the performance of the exercise, it can be used effectively by athletes of all heights. Another added benefit of this exercise is that by holding the dumbbells in your hands while performing the exercise, you actually sneak some extra grip work into the routine.

In performing the Dumbbell Walking Lunge the range of motion is a critical factor in deriving the most from the exercise. A good long step forward is essential, as is sinking your hips low in the
bottom position. Continue walking forward in this manner, alternating the lead leg for the desired number of steps. When the Dumbbell Walking Lunge is used in conjunction with the squat, I have found that 10 to 20 total steps per set, for several sets, is a good range and should work the legs and hips quite thoroughly. I have also found that performing this exercise the length of a football field to be quite nasty as well! However you decide you want to perform them, be warned...if you have not performed single-leg exercise like the Dumbbell Walking Lunge in dinosaur fashion before, be prepared to be kicked in the old wazoo!

If you are looking at getting some serious wheels, squat you must. But also include the Dumbbell Walking Lunge to add some extra horsepower! The competition will hate you for it! Until next time,
train to get stronger!