{"id":57689,"date":"2020-11-30T00:00:00","date_gmt":"2020-11-29T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/jumping-lunge-arms-overhead\/"},"modified":"2020-11-30T00:00:00","modified_gmt":"2020-11-29T23:00:00","slug":"jumping-lunge-arms-overhead","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/jumping-lunge-arms-overhead\/","title":{"rendered":"Tutorial: Jumping Lunge with Arms Overhead"},"content":{"rendered":"\n<p>The <a href=\"https:\/\/vimeo.com\/193045335\/408d328fba\">jumping lunge with arms overhead<\/a> is an<strong> explosive whole-body movement that demands high levels of power and control.<\/strong> These are the steps to perform this demanding exercise correctly and improve your sports performance. <\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The jumping lunge with arms overhead is an explosive whole-body movement that demands high levels of power and control. <\/li><li>The exercise is a progression of the jumping lunge, which in itself is a progression of the classic lunge. Be sure to master the technique of these two movements first before you dwell into this progression.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>In a standing position, raise arms straight overhead in line with the body. Engage the core and set the shoulders to stabilise your torso. <\/li><li>Keeping the arms in this position, quickly jump the legs into a lunge, dropping the back knee as close to the floor as possible. <\/li><li>Stabilise the body before jumping back up and switching legs to drop into the opposite side lunge. <\/li><li>Repeat alternately for time or reps. The arms should remain straight overhead throughout.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=en&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png\" alt=\"evo at trial cta 1day blog male\" class=\"wp-image-114637\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Proper control of hip extension is an integral part of hip\/low back health, as well as for efficient exercise\/sports performance. The jumping lunge requires you have rapid hip extension while the arms are overhead \u2013 both of these demands need a higher contribution from the core and shoulder girdle to maintain balance.&nbsp;<\/li><li>If you are new to this exercise, it is common to experience small losses of balance when landing; or a forward movement of the arms during the jump. Both of these observations may indicate a loss of core\/shoulder control. While further engaging the core and setting the shoulders may provide temporary stability, a better strategy is to reduce the size of the jump and keep the arms out to the side. This will allow you to focus on maintaining a strong core with right balance \u2013 as you gain stability, start to take the arms further overhead and increase the range of your jump.<\/li><li>Finally, don\u2019t forget that the more aligned you are vertically (with gravity) the more efficient you will be. This means arms straight overhead, dropping the hips vertically down and not over-striding with the lunge. This will result in lower fatigue, reduced risk of injury, higher reps\/duration, and better exercise performance.&nbsp;<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lunge jump with arms overhead\" src=\"https:\/\/player.vimeo.com\/video\/193045335?h=408d328fba&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">We just covered the jumping lunge with arms overhead. Now that you&#8217;re a pro in this variation of the normal lunge, time to check some other tutorials:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.ch\/inverted-jump-for-strength-control\/\">Inverted jump<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/jumping-lunge\/\">Jumping lunge<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/explosive-floor-bridge\/\">Explosive floor bridge<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/single-leg-squat\/\">Single-leg squat<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/reverse-lunge\/\">Reverse lunge<\/a>  <\/li><li><a href=\"https:\/\/evofitness.ch\/kettlebell-clean-and-press\/\">Kettlebell clean and press<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:53px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/linktr.ee\/evofitness_switzerland\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1125\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-scaled.png\" alt=\"blog banners follow us evo blog en\" class=\"wp-image-115727\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-scaled.png 2560w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-1920x844.png 1920w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-1536x675.png 1536w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-2048x900.png 2048w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-720x316.png 720w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-1160x510.png 1160w, https:\/\/evofitness.ch\/wp-content\/uploads\/2020\/03\/blog-banners-follow-us_evo-ch-blog_en-2-1440x633.png 1440w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>The jumping lunge with arms overhead is an explosive whole-body movement that demands high levels of power and control. Here&#8217;s how to perform it.<\/p>\n","protected":false},"author":22,"featured_media":57690,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Jumping lunge with arms overhead | EVO Fitness","_seopress_titles_desc":"The jumping lunge with arms overhead is an explosive whole-body movement that demands high levels of power and control. Here&#039;s how to perform it.","_seopress_robots_index":"","_seopress_analysis_target_kw":"jumping lunge","footnotes":""},"categories":[18],"tags":[116,120,140,143,153,154,314,578,825],"class_list":["post-57689","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-jumping","tag-power","tag-functional-training","tag-strength","tag-control","tag-core-stability","tag-lunge","tag-glutes","tag-hip-extension"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57689","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57689"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57689\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57690"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}