Weighted Lunge with Swing
Description
The weighted lunge with swing combines a forward lunge with a dynamic arm swing. The lifter holds dumbbells and steps forward into a lunge while swinging the dumbbells from low at the sides up to overhead. It is a strong dynamic full body move.
Muscle Group
Equipment Required
Weighted Lunge with Swing Instructions
- Stand tall holding a dumbbell in each hand at the sides.
- Brace your core and set your stance hip width.
- Step forward into a long lunge.
- Bend both knees to lower the back knee toward the floor.
- As you lunge, swing the dumbbells forward and up to overhead.
- Pause briefly with arms overhead at the bottom.
- Push back through the front heel and swing the arms back down.
- Return to standing. Alternate legs each rep.
Weighted Lunge with Swing Form & Visual
Weighted Lunge with Swing Benefits
- Strong full body move
- Trains the lunge pattern
- Builds shoulder endurance
- Strong dynamic combo
- Useful conditioning move
- Builds leg strength
Weighted Lunge with Swing Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Core
Weighted Lunge with Swing Variations & Alternatives
- Walking Lunge
- Dumbbell Snatch
- Thruster
- Clean and Press
