Movement Tip: The Back Rack Lunge

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CrossFit Seminar Staff member James Hobart demonstrates the back rack lunge here, which is pretty much, as you’ve no doubt guessed by now, just another lunge, but this time the barbell is placed across the upper back, as it would be for a Back Squat.

Remember to ensure the barbell sits across the top of the upper back muscles, not on the verterbrae. Ensure your knees are aligned with the toes and the weight is on the heel of the front foot. If you are struggling to keep aligned, or the barbell on your back feels like it is forcing your chest forward and down, then just stick to some of the kettlebell and plate options we discussed with the Front Rack Lunge, until you build up your strength.

Points Of Performance

  • Bring barbell to a back rack position
  • One leg steps forward
  • Keep heel of forward leg down
  • Raise heel of back leg
  • Lower torso until back knee touches the ground
  • Forward leg shin remains relatively vertical
  • Complete at full hip and knee extension
  • Opposite leg begins next step
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Movement Tip: The Front Rack Lunge
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Movement Tip: The Overhead Lunge

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