Those of you who have trained with us probably remember (not necessarily fondly 🙂 ) one of Tim’s most favorite sets of unilateral movements, the “Around the World Lunges”. He loves using these lunges, whether with dumbbells, medicine ball, or even without any external weights. And for those of you who have not trained with us, here is a real quick overview of the Around the World Lunges:
Around the World Lunges
- Forward Lunge
- 45 degree Lunge to the Front
- Side to Side Lunges
- 45 degree Lunge to the Back
- Reverse Lunge
While it is needless to say how extremely functional these lunges are in terms of glute strength, and overall core strength, we are proud to announce that we have added a highly disturbing variation to them, the “Around the World Oblique Lunges”, using MiloFit, the inflatable strength training waterbag.
You perform the same exact lunges, only now, you are holding water weight that you are trying to stabilize, across one of your shoulders.
The addition of the MiloFit creates an increased demand for all of the following to occur simultaneously:
- Core activation — you have to support external load while standing and moving
- Glute activation — if your glutes do not fire properly you will have to sacrifice other muscles and possibly joints and therefore get burnt out a lot earlier
- Core stability — you have to balance the external load while standing and moving
- Oblique muscle activation — if your obliques do not fire you will have to sacrifice other muscles and possibly joints and therefore get burnt out a lot earlier
- Proprioception — you have to be aware of the position and movement of your body with respect to the external load and your environment
- Focus — you have to remain focused in terms of the position and movement of your body with respect to the external load and your environment
The video below shows you one side of the Around the World Oblique Lunges, with three reps per movement.
How to Perform the Around the World Oblique Lunges
- Use the right amount of water weight, you can start light and increase accordingly
- Make sure that you keep your chest up, it will help you use more glute strength
- Do not sacrifice form for speed or lunge size
- Keep breathing through your nose as much as possible
- During the 45 degree lunges to the front, back and side, keep pushing through the outside of the foot of the extended leg
- While performing the movements look for that moderate to intense discomfort — glute muscle discomfort that is
- Make sure you perform both sides equally, in other words, use MioFit on both shoulders
- Go for about 30 seconds to 1 minute on each movement – perform a total of one to three sets
- Remember that it’s all about the glutes!
The Story Behind MiloFit
MiloFit is named after Milo of Croton, who lived approximately 2,500 years ago in Ancient Greece and was a six-time in a row wrestling champion at the Olympic Games. Milo also dominated the Pythian Games (7-time winner), Isthmian Games (10-time winner), and Nemean Games (9-time winner).
It is said that Milo built his legendary strength through a simple, but profound strategy. One day, a calf was born near Milo’s home. Milo decided to lift the small animal up and carry it on his shoulders. He continued to do this for the next four years, hauling the calf onto his shoulders each day as it grew, until he was no longer lifting a calf, but a four-year-old bull.
Our MiloFit, holding anywhere between 0 to 50 lbs of water, encapsulates the core principles of this style of training.
Start light, focus on repetition and continuously and consistently keep improving in small, steady steps. You will be amazed at the results!
To learn more about timeless Ayurveda, Paddleboarding & Healthy Lifestyle practices for a Strong Mind, choose one of Spartan Mind Strength’s online self-paced courses, or in person trainings at https://squareup.com/store/training-courses
Gear Mentioned or Used on Our Videos and Podcasts
- MiloFit can be found at: https://squareup.com/store/trufitness-inc/item/milofit
- Swanwick Blue-Light Blocking Sunglasses: https://amzn.to/2x34r75
- Rode Lavalier Mic for iPhone and Smarphones: https://amzn.to/2IC5cJM
- Logitech Bluetooth Wireless Headset: https://amzn.to/2s1Iikx
Until next time much, much love from both of us!
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Na’maste kala! Which in Greek means: May we all be well!