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Tip Of The Week 2/16

Walking Lunges

If your a personal training client of mine you will know I enjoy incorporating the agony known as walking lunges. If your a bodybuilding fan you will relate to this exercise because you've seen former Mr Olympia Ronnie Coleman doing them out side of his Texas home in the middle of the sumer with the blistering tempature reaching 110 degrees. Lets take a look at this awesome and yet often done incorectly exercise.

The form

There is two ways to do a walking lunge, with a dumbbell or a barbell. When your uing dumbbells you want to start with your palms facing in towards your thighs. Step forward with one foot, the leading foot should completely flat on the ground, while the rear foot should have the toes dug into the ground and the heal elevated. You should squat down with both legs and the back knee should come close but not exactly hit the ground. You should be keeping your back straight, your chest up and your eyes straight ahead. If your doing these correctly your leading knee should NOT travel over your foot. After you do the squat you should then stand and "lunge" forward bringing the former back leg to the front and go past your opposite leg. Some people or trainers like to bring the feet together for a second to re group then do the next rep. I find this cheating and only do it towards the end of the set where balance is starting to go and the muscles are failing. If your using a barbell the form is identical except your holding a bar across your shoulders as in a squat.

The Muscles

Walking lunges are great because they slam all of your lower body parts. The primary being the glutes, the hamstrings, and the quads, with a lot of the stress going to the vastus medialias or better known as the VMO or "tear drop". The calves and other parts of the quads also get hit hard. Not to mention walking lunges are an extremely difficult exercise that challenges the cardio vascular system. With some people there "cardio" will give out before anything else while doing walking lunges.

Going Backwards

With some of my clients what I have them do is once they reach one end of the aerobics room lunging forward, I have them lunge backwards. The dynamics of going backwards is almost the same as forward except the leading foot is the rear and your coming down on your toes with the lead instead of the heel. Going backwards is MUCH more difficult then going forward, especially since your already fatigued, so make sure your ready to handle the form and balance issues before giving it a whirl.

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Joe O's Contest History

1996-ANPPC Natural Metropolitan - 4th place middleweights

2005-USBF North American Bodybuilding Championships - 1st place light heavyweight division, best poser and overall champion

2006-USBF North American Pro-Am -2nd place Professional divion

2007-USBF Baltimore Pro-Am - 7th place Pro division

Joe O's Education and Certifications

Dowling college, BA in Psychology

AAAI Personal Training Certification

NASM Foundations course work

CPR Certified

AED Certified

Stretch Certified

9 years practical personal training experience

17 years Personal experience in bodybuilding and fitness

Pre contest coach to various male and female bodybuilders and figure contestants with a positive track record.

Welcome

Hello!! my name is Joseph Ohrablo and welcome to Joe O's Fitness Enhancement web site!!! It is my intention to make this site a one stop shop for information pertaining to health, fitness, bodybuilding and nutrition. Wether your one of my personal training clients looking for some extra "tips", a potential new online or in gym personal training client that wants to see what I'm all about, or a young bodybuilder looking for some information on how to improve his or her physique this site will be for you!!!