Deficit Hatfield Reverse Lunges

Using a smith machine, a barbell in a power rack, the power rack uprights, or even T-pins placed through the sides of the power rack, position a ~6” plyo box, or stacked bumper plates below the bar path with room to stand. Use a weight vest if you have one, if not stand on the elevated platform with both feet. Using just a few fingers for assistance (or whole hand if needed), take a step back performing a reverse lunge until your rear knee reaches the ground. Use slight assistance with the arms to push off and return back to the standing position. You may just need the hands for stability and not for assistance.

Trainer Tip: These can be done very heavy as well with the use of a hands free barbell such as an Safety Squat Bar or a Marrs Bar. You can also hold a dumbbell or medicine ball with one arm and use just one arm to spot you if you desire heavy weight.