Like the dumbbell high pull, the split lunge is also a workout by carrying the heavy loads. İt is making to work on the different muscles so that they can get strength and energy.
İt has almost the same benefits as dumbbell high pull exercise has. Such kind of dumbbell uses for strength training. In the split lung, heavier weights are lifted by the people, which is much better than the walking lunges. They are also known as Static Lunges.
There are some points to keep in mind while doing the exercise: don’t move your feet when you perform the split lunge between the repetitions.
İt will help you to balance the weight. Just like the dumbbell high pull, you can use dumbbells, kettlebells, or a barbell while doing this workout.
While doing this exercise, when you are holding the dumbbells or kettlebells, keep one in one hand and put them at your side.
When you lift these, it will create a tremendous amount of tension into the forearms.
By lifting these dumbbells or kettlebells, you can increase your grip strength.
But the rules for lifting the barbell in place of dumbbells and kettlebells are different. While using it, have the bar in the same position when you perform squats. İt slightly changes the tension on the core.
Workout with barbells is much more complicated than the movement of dumbbells and kettlebells. The reason is balance, which is required to perform the activity.
How to Make the Split Lunge:
Before lifting or starting the exercise, stretch your muscles to check whether there is any muscles ache or not.
Hold the dumbbells in each hand and putting them at sides.
Maintain the posture. Stand straight by keeping your torso upright.
Move ahead one leg almost two feet forward while the other leg should not move.
This is your starting position, and now you are ready.
Your torso should be upright when you lower down the upper body.
İnhale the oxygen when you lower yourself.
Knees should be behind the toes while doing this exercise.
Your front should be at a right angle to the ground.
Put yourself in the upper position with the help of the heel of your front foot. Maintain your starting position again.
Exhale when you are coming back to the starting position.
Repeat it 20 to 30 times on each leg.
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Maintain the Posture:
Beginners should never focus on the number of workout attempts. They have to focus on their posture. İt, they are perfect in pose and technique.
İf they have made only five shots compared to 10 of that do in the wrong posture. Then those five are better as compared to the 10.
Advanced Split Lunges:
Advanced athletes make advanced split lunges to increase their strength and stability. They used to put their front foot on an Airex pad by elevating their rear foot to improve the stability and balance.
Hold this lunge for 3-5 seconds to increase your strength and stability. İncrease the timing gradually to get more power.
Ordinary dumbbells split lunges mistakes and their solutions:
Front knees position concerning the toe:
Your knee should be behind the toes. Most beginners are wrong at their posture because their knee is always forward to the toe.
Thighs should be parallel to the ground when you are in a lunge position.
Knee Should Not Touch the Ground:
To get a proper texture, increase the foot separation distance so that your knee is always one or two inches above the ground when you are in a lunge position.
Torso Tilts Forward:
For subsequent sets, reduce the weight of the dumbbells. İt would tight the hip flexors and quads. While you are making lunges, your body should be adequately warm-up, and your muscles should be consistently stretching.