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Lunge to Press

Body Position: 
  1. From a standing military press position step into a lunge by dropping quickly underneath the barbell and simultaneously pressing the barbell upwards. 
  2. The lunge position is reached until both knees are flexed at 90˚. 
  3. Keep head straight looking forward, chest pushed out so that the back remains flat

Pre-Requisite Exercises

Targeted Muscles

  • Quads
  • Hamstrings
  • Deltoids
  • Triceps
  • Trapezius
  • Levator Scapulae
  • Latissimus Dorsi  

Stance & Grip

  • Neutral stance, feed are parallel and shoulder-width apart
  • Use a hand-over grip (palms facing down), just outside the legs  

RECOMMENDED LINKS

Positions: 
From a standing military press position step into a lunge;drop quickly under bar
The lunge position is reached until both knees are flexed at 90˚.
Common Errors: 

Proper posture in lunging position is compromised by keeping the head down, which leads to a convexly curved spine (hunchback) in the thoracic region (shoulder blades).
During concentric phase (upward pushing), the weight is pushed through the toes instead of the heels