STRENGTH TRAINING

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Dumbbell Multidirectional Reach Lunges with Shoulder Press

By RealJock Staff

Dumbbell Multidirectional Reach Lunges with Shoulder Press This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Adding dumbbells and shoulder presses to your lunge routine turns a great leg exercise into a full body challenge. Here you'll tap the weights to the floor on each lunge, demanding that you lunge as deep as possible in order to reach down, and pivot from front, to diagonal, to side, to rear lunges, adding further difficulty to the movement. Between each lunge you'll do shoulder presses.

Muscles Worked
Legs
Shoulders

Starting Position
Choose two dumbbells that are light enough for you to do a total of 40 shoulder presses. Stand upright with dumbbells held in each hand at your sides and your palms facing inward. Your feet should be about shoulder-width apart (see Photo 1).

Exercise

  1. From the starting position, step one foot forward into a lunge. Drop down through the back thigh and knee as you bend the front leg. Do not push forward through your front knee; it should not go ahead of your front toe. At the bottom of your lunge, tap the weights gently to the floor (see Photo 2).
  2. From the bottom of the lunge, reverse, the motion, bring your hands off the floor, come up through your legs, and bring your feet back together.
  3. Once you have returned to the starting position, perform a shoulder press: Bring your hands up to above your shoulders, with your elbows bent and your palms facing inward (see Photo 3). Press you hands up from the shoulder until your palms meet over your head (see Photo 4). Then repeat steps 1 through 3, lunging with the other foot.
  4. Do 10 total alternating forward-facing lunges (five with each foot), and then turn back to the starting position. From the starting position, step out and turn your body so that you lunge at a 45-degree angle to your starting position. Repeat the lunge forward, tap, and return to standing, being sure to pivot back so that you end standing at the starting position. Follow the lunge immediately with a shoulder press, and then pivot in the other direction and repeat with your other leg (see Photos 5 to 7).
  5. Do 10 total of these alternating diagonal front lunge and presses (five with each leg). Next, from the starting position, step and turn your body to a 90-degree angle to your starting position and step your foot forward into a lunge. Repeat the lunge forward, tap, and return to standing, being sure to pivot back so that you end standing at the starting position. Follow the lunge immediately with a shoulder press, and then repeat with your other leg (see Photos 8 and 9).
  6. Do 10 of these alternating side front lunges. Finally, from the starting position, step and turn your body to a 130-degree angle to your starting position and step the foot forward into a lunge. Repeat the lunge forward, tap, and return to standing, being sure to pivot back so that you end standing at the starting position. Follow the lunge immediately with a shoulder press, and then repeat with your other leg. Do 10 of these alternating 130-angle lunges with shoulder press (five with each leg).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.