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Zancadas Overhead

Nivel: Lung
Barras, Discos


How to do The Overhead Lunge:


- Hold a weight plate, weighted bar, or dumbbells overhead, with your feet shoulder width apart and knees slightly bent.

- Keep the weight directly overhead (in line with the shoulder joint), and take a comfortable step forward in to a deep lunge position.

- Make sure your forward knee remains over your forward foot (not in front of it).

- Forcefully drive your forward heel in to the ground and return to the starting position.

- Perform up to 10 repetitions on each side and then switch sides.

- Maintain perfect posture throughout the movement—your head is level, your eyes are looking forward, your chest is held high and your back is flat.

- Don't bend your elbows or let the weight sink during the movement.

- Don't let your front heel lift off of the ground.

- It's helpful to practice this exercise with no weight in the beginning.

- Hold a broomstick or other light bar overhead as you squat. Increase the weight only when you master the movement.

- If you cannot complete 10 repetitions with perfect form and control, reduce the weight and focus on your form.