For an exercise that levels up your strength, stability, mobility and balance, check out the EQ Bar Lateral Lunge and Lift. It works on a fundamental movement pattern (the lunge), and when done consistently, can make general equipment operation in firefighting feel much easier. Let’s give it a go:
Starting Position
- Begin by standing with your feet wider than shoulder-width apart, keeping your chest up, and shoulders pulled back
- Hold the equalizer bar in front of you
Downward Movement
- Bend your knee and drive your hips back as you lower your body into the lateral lunge position and raise the EQ bar in front of you
- Keep the opposite leg straight and the foot flat on the ground. Your weight should be on the heel of the bent knee
- Keep your chest upright, back straight, and shoulders pulled back. Engage your core muscles to maintain stability as you hold the EQ bar in front of you
- Your arms are slightly higher than parallel to the ground
- Exhale as you go down
Upward Movement
- Push through the heel of the bent knee as you return to the starting position
- Inhale as you move up
- Repeat movement on the opposite side. Continue alternating sides for the desired number of repetitions or duration
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:
1. Head: Eyes are forward with your head and neck in a neutral position
2. Torso: Keep your chest upright and back straight
3. Hips: Flex and extend at your hips as you shift from side to side. Glute activation drives the upward movement
4. Legs: Strive for 90 degrees at the knee in the bottom position while keeping the opposite leg straight
5. Shoulders: Keep shoulders back and down as you raise and lower the EQ bar
6. Arms: Maintain elbow lock throughout the movement
This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get yourfree membership to Firefighter Peak Performance today.
