How To Do Kettlebell Lunges

Paul Gonzalez
• Thursday, 19 November, 2020
• 8 min read

A Kettle bell Lunge Press is a simple way to add full-body strengthening to your workout routine. Lunge forward with the leg opposite to the arm holding the kettle bell.

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Adding kettle bells adds a little intensity and targets some arm muscles in the process. If you are not familiar with lunges or have never done them, the regular version may help you get a hang of the movement pattern.

Another physical quality that traditional weight training can’t develop optimally, is coordination between limbs. This is where the lunge pass-through can come into play, to help you develop not only strength and coordination, but also core stability.

Note: If you are uncertain of this exercise, make sure to have a personal trainer watch over your form. Besides improving strength and conditioning in the lower body (quadriceps, glutes, hamstrings), the goblet kettle bell lunge can help you develop static elbow flexion lockout strength, as you are holding the dumbbell in front of the chest with both arms.

Here are our TOP 3 picks for kettle bell and body weight exercises, as well as lunge variations to combine in a workout: After a good full body warm up, the workout can start with kettle bell swings.

Including side lunges into your workouts allows you to develop more hip, knee and ankle mobility, while also activating different zones of the leg muscles. Whether you are working with barbells, dumbbells and machines or just kettle bells, we ALWAYS recommend finishing the workout with some form of body weight jumps.

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(Source: wwws.fitnessrepublic.com)

Provide greater hip mobility: Increases range of motion (ROM) that improves your functional everyday movements Improves balance and coordination: Lunges are a unilateral exercise where the single-leg movement pattern requires stabilization from your core and back Can aid in weight loss: Kettle bell lunges strengthen large lower body muscles that can reduce body fat. If you are having a hard time doing some kettlebelllunges outlined in this article, it would be best to just do body weight lunges as your goal with lunges should be on strengthening your lower body in a dynamic way which helps to mobilize stiff hips and improve your balance.

Alright, you can combine different kettle bell lunge variations and exercises, but should you throw in barbells and dumbbells as well? If you are primarily training for a discipline that requires explosiveness, such as sprinting, kettle bells might turn out to be your best friend.

Especially if you are a beginner, odds are you are still learning the proper execution of basic, compound movements. If however, you just want to diversify, get more dynamic, work on stability and break loose from the chains of the fatiguing heavy weights, then kettle bells are your best option.

The lunge is one of the best exercises to target the quads, hamstrings and glutes, while also engaging the lower back and the rest of the core to stabilize the torso. Even if you are mostly engaged in strength training with barbells and dumbbells, including dynamic kettle bell exercises can be good for breaking up stiffness and developing more mobility.

Ultimately, you should be looking to include as many free weight exercises as possible, simply because all of them have a certain benefit, that can improve your muscular performance and looks. Or perhaps you’ve learned how important kettlebelllunges are for lower body mobility and posture.

kettlebell lunge fitness workout exercise strength
(Source: totalworkout.fitness)

KettlebellLunges are an extremely powerful exercise for developing strong legs and buttocks (glutes). The kettle bell lunge is also a great exercise to improve single leg strength as well as developing mobility in the hips which is excellent for sports and general movement skills.

Plus, get ready for a huge cardio workout too when you start using the KB lunge. A poor lunge technique will only be magnified when adding extra load and will result in faulty movement patterns that are harder to rectify at a later date.

Regardless of whether you use a kettle bell, dumbbell, barbell, power bag or other type of weighted object, lunges are a very important exercise for building strength and mobility. The muscles used may vary slightly depending on the lunge variation but ultimately the buttocks, hamstrings, quads, adductors and calves are usually activated.

The bob and weave is a side lunge variation that is less taxing on the legs and glutes but a little more cardiovascular because the movement can be performed quicker. Just like the Cossack lunge variation the depth of the movement should be increased slowly as the muscles warm up.

When you feel ready you can add a press to the standard lunge variation to create a full body movement as well as increase the cardiovascular output. The static variation is excellent because it focuses the movement into a simple up and down and anchors the feet in position, this enables more repetitions in less time increasing the cardio.

kettlebell lunge fitness leg workout
(Source: totalworkout.fitness)

I must admit I’m not a great fan of the tactical lunge but thought I’d add it in just for you to experience for yourself. The reason I never use this movement with my clients is because it can often lead to bad lunge technique during the passing part of the exercise.

One of my favorite lunge variations and excellent for building single leg strength and developing the glutes. If you play sports and want to improve your cutting and movement skills then the side lunge is very valuable.

The kettle bell side lunge will develop strong legs and glutes in the lateral movement pattern. The lunge with rotation is a technical movement that is another excellent variation for those involved in sports.

Care must be taken to separate the two movements or it can become a combination of neither, so ensure you get a good deep lunge in before making the rotation. Holding a kettle bell overhead for a period of time is demanding on the shoulder stabilizers but it is important before working on heavy pressing exercises.

Holding a kettle bell overhead and lunging backwards or forwards is demanding on the shoulder stabilizers. Ensure you keep your arm locked and shoulder down and in its socket throughout the full movement.

reverse kettlebell lunge exercise fitness workout
(Source: totalworkout.fitness)

Timing is paramount and so is a good solid core and back position. If you are involved in ballistic, power or jumping sports then this is one lunge option for you.

Please be very careful with this exercise and don’t even consider this as an option until you have mastered all the other variations above including the basic body weight jumping lunge. The kettle bell lunge is a hugely beneficial exercise for developing strong, powerful legs and buttocks as well as full body conditioning and mobility.

Basic leg strength and mobility needs to be developed first before progressing on to kettle bell lunge variations. Once you have the leg strength and movement skills then you can work your way through all the lunge variations above.

You can also progress to double lunges by holding 2 kettle bells, one in each hand either in the racked position or down by your sides. KettlebellLunges are an extremely powerful exercise for developing strong legs (quads and hamstrings) and the buttocks (glutes).

There are 2 basic holding positions for performing the lunge, racked against the chest, or the goblet held with both hands. Work on improving the depth of the movement as your strength and mobility increases.

kettlebell self lunges exercises beginner workout kettlebells moves body training jess sims swings weights
(Source: www.self.com)

Read more Lunges are an excellent functional exercise that build muscle and power in your lower body and can increase your mobility and range of motion. You can really challenge your lower body in various ways simply by changing where and how you hold the weight(s) during your lunges.

Check out these three kettle bell lunge variations to kick up your lower body workout a couple notches! Hold a kettle bell by the handle in your left hand with your arm straight down.

Engage your lat muscles in order to keep the weight stable and to help promote a straight and tall spine and upper body. Inhale as you bend at both knees while keeping your upper body tall.

It requires you to balance while holding weight at chest-height and while moving one foot back and forward at a time. Grab two kettle bells and bring them up to the rack position and place your feet right next to each out about hip-width apart.

Inhale and step your right foot back and sink down toward the ground in one swift movement. Keep your upper body tall and straight, keep your lat muscles engaged to hold the kettle bells tight in the rack position, and squeeze your glutes and quads and you exhale to come up, bringing your right foot back to its starting position.

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(Source: kettlebellsworkouts.com)

Start with your feet together, and then step your right foot out and sink down toward the ground in one swift movement. As you power back up to a starting position, bring your left leg up off the ground.

For the Level 1 variation, bring your left leg forward and down so that it is next to your right foot and you are back to your starting position. For the Level 2 variation, bring your left leg forward and immediately go into the next lunge in the sequence.

These lunge variations can add new and unique challenges to your lower body workouts! Lauren Weiss is a personal trainer and group fitness instructor based out of Long Beach, CA.

She specializes in kettle bell training and unconventional workouts and has been working with both types of fitness for over a year. Lauren received her BA in Journalism and uses her writing expertise to craft thought-provoking articles about trending fitness, health & wellness topics.

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1 www.fab-ent.com - https://www.fab-ent.com/exercise/weights/cando-kettlebells/
2 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell