Reverse Lunge Sled Row 101 Video Tutorial
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Overview
The Reverse Lunge Sled Row is a full-body exercise primarily targeting the upper back, while also engaging several other muscle groups, including the abs, adductors, calves, glutes, hamstrings, lats, quads, and shoulders. This exercise is performed by stepping backward into a reverse lunge while pulling a sled towards you with a row movement. It combines the benefits of lower body strength, stability, and mobility from the reverse lunge with the upper body pulling action of the sled row, making it an excellent exercise for improving posture, core strength, and overall athletic performance. The sled is the essential equipment for performing this exercise.
How to Perform
Begin by loading the sled with the appropriate weight and attaching a pair of handles using a nylon strap.
Stand in an athletic position with your torso upright and arms fully extended, gripping the handles.
Step backward into a reverse lunge, lowering your back knee toward the ground, keeping your torso straight and core engaged.
As you hold the lunge position, perform a row by pulling the handles toward your torso, engaging your upper back and arms.
Continue alternating the reverse lunge and sled row, maintaining proper form, until you complete the target number of repetitions, time, or distance.
Tips
Engage your core throughout the movement to maintain stability and avoid overextending during the pull. This will help protect your lower back and ensure proper form.
Pay close attention to your knee alignment, especially as you fatigue. Avoid letting your knee cave inward; it should stay in line with your foot for proper mechanics and joint protection.
If a sled is unavailable, you can substitute with pushing a car or dragging a weight plate across turf. These alternatives can mimic the sled's movement pattern effectively.
Since sled pushes and drags lack an eccentric phase, they are excellent for rehabilitation and conditioning, offering a low-impact option that reduces the risk of soreness and prevents excessive stress on the joints.
How Not to Perform
Avoid Rounding Your Back
Keep your torso upright and maintain a neutral spine throughout the movement. Rounding your back can lead to injury, particularly in the lower back. Focus on engaging your core to support the upper body and prevent unnecessary strain.
Do Not Use Momentum
Resist the temptation to jerk or swing your body to complete the row. Momentum reduces the effectiveness of the exercise and can lead to muscle imbalances. Focus on smooth, controlled movements to fully engage the target muscles, especially the upper back.
Do Not Let Your Knee Collapse Inward
As you perform the reverse lunge, ensure your front knee stays in line with your toes. Avoid letting your knee cave inward, as this can strain the knee joint and reduce the effectiveness of the exercise.
Don’t Overextend During the Row
When performing the sled row, avoid pulling the handles too far back past your torso. Overextending can cause strain on the shoulder joints and reduce the focus on your upper back muscles. Stop when your arms are fully extended without straining.
Don’t Drop Your Chest
Keep your chest lifted and shoulders back during the row. Allowing your chest to drop or hunch forward will decrease the effectiveness of the exercise, limiting upper back engagement and increasing stress on your shoulders and spine.
Avoid Excessive Load
Do not overload the sled with too much weight. Lifting too much can compromise your form, leading to fatigue, injury, and inefficient movement patterns. Focus on proper technique with a moderate weight that challenges your muscles without risking injury.
Don’t Rush the Movement
Performing the exercise too quickly will waste energy and reduce muscle activation. Focus on slow and deliberate reps to maximize time under tension, which will help engage the target muscles more effectively, particularly the upper back.
Don’t Forget to Engage Your Core
Failing to engage your core can destabilize your body and compromise your posture, especially during the row. Maintain a tight core throughout the movement to support your spine and improve overall performance.
Avoid Locking Your Knees During the Lunge
When stepping back into the lunge, avoid locking your knees out. Keep a slight bend in the back knee and maintain soft, controlled movement. Locking your knees can reduce mobility and put unnecessary stress on the joints.
Do Not Neglect Proper Breathing
Avoid holding your breath during the exercise, as this can increase tension and reduce efficiency. Focus on exhaling as you pull the sled and inhaling during the lunge to maintain a steady flow of oxygen to your muscles, preventing premature fatigue.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
