There is a very
good reason I call these "Cursing Lunges"...
This exercise is SO tough on the quads, that's
EXACTLY what you'll be doing for almost the entire
exercise! This one puts leg extensions to shame
AND without the knee stress you can get from leg
this may be an extremely "unique" name
for an exercise but the first time you do this
exercise, you'll know EXACTLY why I called it
that (one other name I had in mind included the
word "evil" in it).
exercise gives you the best of 3 worlds:
You get a good stretch on the quads at the bottom
of the exercise.
2. You get a GREAT contraction at the top (stronger
even than with a leg extension).
3. Your quads get NO break through the entire
movement (for example, when you're doing a squat
or regular lunge, at the top of the exercise,
the tension comes completely off the muscles and
is carried by the bones and joints).
all these together and you've got an exercise
that will DESTROY your quads! The first time I
did it, I ended up doing more sets than I was
originally planning on doing for legs because
I could tell it was such a powerful exercise!
very sure to check out the pictures and videos
of this exercise in action at the bottom of the
article (side view and front view). Viewing the
video and still makes it a LOT easier to understand
the mechanics of the movement and really get the
most out of it when you take it to the gym yourself.
How To Do the Barbell Cursing
you're going to be doing what looks like a hack
lunge with a barbell. It will resemble a lunge
holding the barbell behind your back instead of
on your shoulders. That's about the best way to
describe it but there are some key points that
take the exercise from a mere lunge to something
that will light a fire in your quads that will
leave you the floor - pretty much every set I
did of this exercises ended with me falling down!
exercise is best done in a rack for safety reasons
- doing it in a rack will allow you to really
push your legs HARD and maximize the effect of
the exercise. It CAN be done starting with the
barbell on the floor but it does make the exercise
a bit more difficult to manage and you have to
end the set a little sooner for safety reasons
rather than pushing yourself as you can with the
the bar a little higher up at the start also makes
it easier to begin the exercise, which helps a
set the safety rails in the rack to about a foot
or so off the ground. Set a barbell on the rails
then load up a moderate weight. The first time
you do it, start light to get the feel for the
exercise, e.g. 25's to 45's on either side.
with your back to the barbell (it will be up against
the back of your legs), squat down and grab it
with an overhand grip (I grab it about the same
width as I would use for bench press, using the
smooth rings as a guide).
you've gripped the bar, stand up, bringing the
weight up behind you so it's resting on the backs
of your thighs, just under your glutes.
step your left leg forward into a typical lunge
position stance. Go down into the lunge with the
barbell resting on the back of your right thigh
(your back leg, basically).
the fun begins...instead of standing upright,
keep your torso leaning forward at an angle. And
as you stand up and straighten your front leg,
straighten your back leg, PUSHING THE BARBELL
UP AND BACK as you do so.
even though your left leg is forward, it's the
RIGHT leg that actually is working directly against
the resistance of the barbell. The harder you
push to straighten your leg, the stronger the
contraction you'll get in the quads.
supporting the entire weight of the barbell on
your right hamstring/thigh and quadricep contraction
is what's keeping it there. The left leg gets
some work but not NEARLY as much as the right
leg - that back leg is the one to really focus
on with this exercise, which is contrary to how
the lunge normally works.
here's the beauty of it...at the bottom of the
lunge, when your right leg is bent, you're actually
putting a good STRETCH on the right quadriceps
is the reason I call this the "Barbell Cursing
Lunge"...the quads of your back leg get NO
break through the whole exercise from stretch
to contraction and through the ENTIRE set.
a regular lunge or squat (as I mentioned above),
when you come to the top, your skeleton is supporting
the weight, not your muscles. It's tough to keep
a hard contraction and maintain tension in the
thighs without shortening the range of motion
and never coming all the way up.
this exercise, the more you try and lock out at
the top, the stronger the contraction you'll get
in the quads and the harder the exercise will
my word for it, it's a serious experience in leg
training and it'll really open your eyes. It blew
my mind when I came up with it.
THAT is the reason I'm telling you to do this
exercise in the rack... because when you're done,
you're DONE. Your leg will give out from the burn
and you'll have to set the weight down. The shorter
the distance the barbell has to go, the better.
far as the other leg goes, because BOTH legs get
worked with this exercise (even though the back
leg is doing most of the work) the second leg
you work is going to already be fatigued and you
won't get as many reps with it. If you like, you
can rest a minute, then do the other leg instead
of going immediately into working the other one.
this exercise a try in your next leg workout and
let me know what you think!
If you watch carefully in the videos, you can
actually see me cursing as I'm doing this exercise...
:) I won't include the transcript but just know
that as you do this exercise, you may starting
set the safety rails
in the rack to about
a foot or so off the
ground. Set a barbell
on the rails then load
up a moderate weight.
The first time you do
it, start light to get
the feel for the exercise.
in front of the barbell,
squat down and grab it
with an overhand grip
(I grab it about the same
width as for bench press,
using the smooth rings
as a guide).
you've gripped the bar,
stand up, bringing the
weight up behind you so
it's resting on the backs
of your thighs.
step your right leg forward
into a typical lunge position
down into the lunge with
the barbell resting on
your right thigh (your
back leg, basically).
the fun begins...instead
of standing upright, keep
your torso leaning forward.
And as you stand up and
straighten your front
leg, straighten your back
leg, PUSHING THE BARBELL
UP AND BACK as you do
even though your left
leg is forward, it's the
RIGHT leg that actually
is working directly against
the resistance of the
barbell. The harder you
push to straighten your
leg, the stronger the
contraction you'll get
in the quads.
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