progression checklist

airborne lunge

markers of control

pain

  • No pain is felt during the movement that is deemed unsafe

  • If unsure, err on the side of not progressing

breath control

  • Option 1 (lighter lifts)

    • Inhale on the way down, exhale on the way up

  • option 2 (heavier lifts)

    • Inhale while standing

    • Hold the inhale as you lower down and through the initiation of standing (through the “sticking point” or hardest part of the movement)

    • Exhale as you return to standing

postural control

  • Do not progress if any of the following compensations occur

    • All variations

      • The front knee or foot collapses inward excessively

      • An excessively flexed spine at any point through the movement

      • The body hinges forward at a greater rate than the hips descend

        • The head and shoulders move below the hips

      • The head and/or chin are pushed forward excessively

      • Excessive loss of balance

    • Goblet/Kettlebell front rack

      • The elbows flare out excessively

      • The kettlebell(s) moves upward, downward, or away from the body excessively

    • barbell front rack

      • The elbows are too wide or the hands are too narrow

      • The elbows are too low

      • The barbell is too far away from the body

    • barbell back rack

      • The elbows point backward excessively

      • The barbell rests on the neck pushing the head forward

      • The barbell rests passively on the shoulders without torque or tension being created

    • barbell overhead rack

      • The shoulders shrug excessively

      • The elbows are unable to stay straight

      • The barbell is in front of the head and torso

impact control

  • No Collapsing - when lowering the knee to a pad or the ground, light contact is made

    • The foot does not touch the pad/ground before the knee or shin