Dr. Arnot's lunge version - (From the book "Wear and Tear")

Gibbee

Gibbee

Cathlete
For those of you who have read Dr. Arnot's book "Wear and Tear", I have a question. When he talks about lunges, he describes doing them like he does: going down into the lunge and then taking two small steps backwards with the front foot before returning to a standing position. I just can't picture this... or how to do it without losing your balance or "hopping" backwards. Any ideas?
 
RE: Dr. Arnot's lunge version - (From the book

With the front foot? That sounds like it would put some nasty pressure on the knee when pushing back up. Maybe it's a typo? Maybe he means back foot? Are there any photos to go along with it? Even without weights, I can't see doing this without, as you say, hopping backwards or losing balance.
 
RE: Dr. Arnot's lunge version - (From the book

I'll quote what he has on page 182 (hardcover book "Wear and Tear"):

"The Two-Step Lunge
The easiest part of the lunge is when you sink into the lunge position. The risky part is coming back up. For many people, the load on the kneecap is just too great. They suffer pain or even injury and abandon the technique. What goes wrong? Pushing back up with one step is just too much load for the tendon that holds the kneecap in place. That's where the two-step technique comes into play.
Directions Sink down as deeply as you can into the lunge position. You should feel a good burn in your quadriceps. Then take two small steps back with your front leg to return to your starting position. Choose any speed you like. Even in rehabilitation the lunge is gaining respectability as a way of becoming more dynamic as you regain functional ability."

OK - there you have it. To me that seems unsafe and difficult to do. Now I will say that he says in the lunge position your back leg should be nearly straight with 80-90% of your weight in the front leg (knee never goes over the toes). He said people try to split the weight between the two legs but that isn't what you want.

Now maybe I'm misunderstanding the directions, but it's here in black and white. Just curious what others thought especially since a few on this board have read this book (which is why I'm reading it.) ;)

Just looking for input from the educated crowd! Thanks!
 
RE: Dr. Arnot's lunge version - (From the book

I have noticed some fitness instructers teaching lunges without weights, so that could be what he is what he is teaching, it would sure make it easier to do that kind of a lunge without any weights...... Rhonda :7
 
RE: Dr. Arnot's lunge version - (From the book

I work for the publisher who published this book, so I sent this thread to the editor. No promises that I'll get a reply, but just thought I'd give it a try! I'll keep you posted!
 
RE: Dr. Arnot's lunge version - (From the book

Thanks for your reply. I am going to be out of pocket for two weeks with intermittent (at best) access to the internet, but I look forward to seeing what you come up with. He does talk about lunges with weights needing a spotter, so I guess he would be talking about weightless lunges, but even so, if your balance is bad or your knees are borderline,... the possibility of injury seems likely. He says he had bad knees and now loves the lunge and that it's improved his explosive power. Hhmmm... Anyway, just curious! Thanks again!:)
 
RE: Dr. Arnot's lunge version - (From the book

I did try this exercise with my "bad" knee as written (with no weights), and I kind of get what he means. You come back up in two steps... But it didn't feel any different to me when I did it in one. I wonder if this is for people starting out who don't have any strength yet? Hmmmm.

I think Dr. Arnot is in Iraq doing some reporting, so not sure how long it will take to get an answer, but I will pursue...
 
RE: Dr. Arnot's lunge version - (From the book

> Directions Sink down as deeply as you can into the lunge
>position. You should feel a good burn in your quadriceps.
>Then take two small steps back with your front leg to return
>to your starting position. Choose any speed you like. Even
>in rehabilitation the lunge is gaining respectability as a way
>of becoming more dynamic as you regain functional ability."


I think I understand, but it is poorly explained. When you come back up, instead of pushing all the way up all at once, you push up about 1/3 way, then move your front foot back a step, then push up another 1/3, then take another small step back and push the rest of the way up. That makes more sense to me (and actually seems doable!) (As a teacher, I often have to "decode" what students really mean!).

If one did the move the way it first sounds, it would definitely put MORE bad pressure on the knee. Who edited this, anyway?
 
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