Split Position Finder Lunge Method

Skill Level: Beginner
Category: OLY

Split Position Finder Lunge Method

1. Assume lunge pose w/split lead leg forward
-if lead unknown, try most natural lunge 1st
2. Feet shoulder width side to side, w/slight heel turnout
3. Bottom of back toes on ground, front shin vertical
4. Back knee, hips, shoulders stacked(NO arch)

1. Rise from lunge to lockout in both knees
2. Ensure shoulders/hips remain stacked
-squeeze glutes/ribs down throughout
3. Bend knees together to drop 2-4 inches
-feel trail leg supporting(NOT front quad)
4. Hold, step back w/front foot 1st, then up

Desired Split
1. Each foot w/slight heel turnout, back heel up
2. Back knee bent/front shin vertical(NO forward angle)
3. Hips square w/vertical torso(NO arch) and head neutral(NOT forward)
4. Bar aligned w/back of head, wrist back, arm lock, unshrugged