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. To develop even stronger glutes and hamstrings this is a must!  If you struggle with movements like pistols, regular lunges or even weighted squats, this is a good addition to your repertoire.

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

Strength:
Back rack walking lunge work up in weight
4 x 8 ( 4 per leg)

(Use the J hooks on the pull up bars for the lunges.

Start on the south side of the bars.

Walk out 4 lunges, then carefully turn around and lunge back to racks.)

Amrap 12 minutes:
1 rope climb
6 HSPU
12 atomic situps

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