OS/DVRT DYNAMIC STRENGTH: LET'S DO LUNGE!

By Steve “Coach Fury” Holiner

Lead OS Instructor, Master DVRT, MFF Coach, Master RKC

The first OS/DVRT: Dynamic Strength Workshop successfully went down last month. At Dynamic Strength we teach people how to build and load movement patterns using the Original Strength Resets and DVRT Ultimate Sandbag Training. While there are no hard and fast rules on which resets work with what type of lifts, I’ve come up with ones that do help. Today, let's do lunge. 

Lunges doesn’t get the love they deserve. Yet lunging is not only a great exercise, it is a basic human movement pattern and tied directly to walking. I’ve also found that people find moves like reverse lunges and split squats incredibly challenging. Why do so many folks struggle with lunging? There could be a plethora of reasons.

We're going to focus on two of the big ones.

The first roadblock people hit with lunging is often balance. An individual may not have the reflexive strength and stability to actually step back on one foot and stand up again while maintaining balance. This is where our focus in Original Strength on the vestibular system comes into play. Our vestibular system (or VS) is responsible for posture, balance and coordination. In one way, the VS allows our mind to know where the body is in space and it keeps us upright and not falling every time we take a step or turn our head.

The next hurdle people hit in lunging is the body/mind connection of actually planting and driving off of the rear foot as well as the lead leg. The rear leg becomes a kickstand in a reverse lunge and less of a driving force. Without a healthy VS system and a competent amount of reflexive stability, it is easy to lose the ability to decelerate their body as the rear foot steps back. On the flip side, while the lead leg is the key player, we need push through the floor with that rear foot to come back to an upright standing position.

What resets do you think will help with these issues?

  

I'll pick SKIPPING! 

I’ve found that skipping helps strengthen the VS, tie the body together and bring a sense of joy that may offset any stress about lunging. Lunging teaches us to create and absorb force through our feet from the ground up. Skipping also ties our X together nicely and reinforces a strong mind/body connection. 

Once we build a foundation with the reverse lunge the Ultimate Sandbag is an excellent option to load it. The dimension and/or shifting load of the USB make it an ideal implement to enhance our reflexive strength. It’s these USB properties and the application of the DVRT system that make OS and DVRT a match made in heaven.

The next time you or someone you know is having trouble lunging. Have them skip for a bit and see what happens.

Want to learn more? Come to the OS/DVRT: DYNAMIC STRENGTH WORKSHOP during OS Recess Week on May 20!

Register here: OS/DVRT Dynamic Strength

We hope to see you there!

Thanks for your time.

-Fury

Steve “Coach Fury” Holiner’s superhero headquarters is Mark Fisher Fitness in NYC. Fury’s an Original Strength Lead Instructor, Master DVRT, and a Master RKC . He is available for classes, semi-privates, instructor training and programming at MFF. Check out coachfury.com, facebook.com/coachfury Instagram@iamcoachfury and Twitter @coachfury for more info.