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Kettlebell Lunge

author
James Lee
• Monday, 02 November, 2020
• 7 min read

Kettle bell Lunges are an extremely powerful exercise for developing strong legs and buttocks (glutes). The kettlebelllunge 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.

kettlebell bell lunge press kettle workout leg swing exercises drive legs chest exercise does quick benefits upper body weight arms
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Contents

Plus, get ready for a huge cardio workout too when you start using the KB lunge. Before progressing onto any kettlebelllunge variations it is important to have developed lunge strength by practicing without any weight at all.

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. 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.

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

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. A superb kettlebelllunge variation that I use a lot in my more advanced kettle bell classes.

Holding a kettle bell overhead and lunging backwards or forwards is demanding on the shoulder stabilizers. Timing is paramount and so is a good solid core and back position.

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

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 kettlebelllunge 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 kettlebelllunge variations.

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. Have fun and enjoy all the great benefits that kettle bell lunges can offer.

Kettle bell Lunges 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.

Kettle bell flows, the continuously moving, strung-together routines used to burn fat and build muscle with a single implement, aren't just useful because they allow you to get a ton of work done quickly and effectively. You'll often have need to move the kettle bell up, down, and around yourself in order to get to the next step in the series, which winds up involving a number of muscle groups.

kettlebell lunge press reverse exercises weight workout body loss muscles worked shoulders printable beginners
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Primal Soldier) designs a flow, you can expect that there will likely be some lower and upper body combinations at play, like this routine he ran through for the Men's Health Kettle hell program with fitness director Ebenezer Samuel, C.S.C.S. Lunge Clean to Double-Halo Start in an athletic stance with your kettle bell on the floor in front of you between your legs.

Return to the starting position with the kettle bell on the ground, keeping your hands on the handles and holding a squat. Squeeze your abs and rotate the weight around your head to perform a halo, keeping it close to your body.

Check out the Men's Health Kettle hell program, or gain access to even more top-notch streaming fitness content with the/Out Studio app. Brett Williams, NASA Brett Williams, an associate fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. A KettlebellLunge 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. Adding kettle bells adds a little intensity and targets some arm muscles in the process.

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

The latter movement sounds simple, and it is: Set up with a kettle bell in a front rack position, perform one squat, and then step back into a reverse lunge. You’ll find yourself huffing and puffing under even minimal weight, battling to reach depth, with your core working overtime.

That’s because, with a single-KB load, your goal is to keep your hips and shoulders square, not tipping to one side or the other. To keep a strong, upright torso, like Lava does in this video, focus on bracing your core.

You will likely need to start with a lighter weight that you’d guess, and far less than half of what you normally barbell or goblet squat. But we recommend getting a lot of practice with the kettle bell rack squat to reverse lunge before you even think about pairing it with another move.

Owning this position, rather than just hanging out, is critical to getting the most from the single- kettle bell rack squat to reverse lunge. Check out his Men's Health Kettle hell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettle bell.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Like all weightlifting routines, this kettle bell exercise should be executed with caution and proper form.

kettlebell exercises lunge reverse racked beginner advanced lunges side exercise
(Source: www.gbpersonaltraining.com)

The muscle groups most affected by this kettle bell routine will be the quadriceps, calves, and gluteus Maximus. Take a forward step, leading with your left foot (hold your spine in a neutral position throughout) and lower your torso by flexing your knee.

Press through the heel of your left foot as you raise yourself back to the original standing position. This is an intermediate kettle bell routine, but we always recommend that, if you're not yet to that level, it's advisable to work with a fitness professional to assure proper form and execution of your kettle bell workout until you have progressed to the intermediate stage.

If you need a referral for a trainer or personal coach, RX Fitness Equipment can help. We're always here to offer expert advice and friendly help to assist in finding kettle bells, as well as other exercise equipment and accessories, that work for YOU and your fitness goals.

Contact Tim Adams for a free consultation or stop by the store and take a test swing. The Kettle bell Side Lunge will add an extra dimension to your training and is excellent for hip mobility and functional strength.

The kettle bell is usually held in both hands and should be kept high on the chest under the chin in order to prevent putting a larger strain on the lower back. If the weight starts to drop towards the midsection then you will feel your back extensors working very hard to keep your spine upright.

kettlebell lunge exercise kettlebells leg workout swing workouts pas loop
(Source: kettlebellsession.com)

Start in a standing position, take your feet out sideways so that they are wider than shoulder width and toes turned out slightly. Then bend your right knee to squat over to your right-hand side with your left leg straight.

Customize your workouts simply by adding or removing Work exercises. These four common kettle bell moves will help tone your legs and glutes while building core and upper-body strength.

Grab a comfortable kettle bell weight and try these moves. Once all four exercises are completed, rest for one minute and then repeat them all.

You can come back to a standing position in between, and that’s a good place to start with the walking lunge, but it’s all the harder on your core if you try and stay as low as possible while moving forwards. Reverse walking lunge Reversing the movement pattern so that you step backwards rather than forwards might seem like an insignificant difference, but it forces you to think more about how you move and it will also work your muscles in a slightly different way to help you build a stronger core and legs.

Hold the dumbbells with your arms straight and shoulders back, keeping your torso upright. You can do this variation with one or two kettle bells, and it’s actually harder to do it with just one because you have to resist falling over to the side, which challenges your balance and core muscles.

lunge kettlebell press arm oefening
(Source: www.youtube.com)

Other Articles You Might Be Interested In

01: Proper Form For Kettlebell Deadlift
02: Proper Form For Kettlebell Swing
03: Proper Technique For Kettlebell Swing
04: Gryf Do Kettlebell
Sources
1 gymperson.com - https://gymperson.com/make-diy-kettlebell/
2 www.webmd.com - https://www.webmd.com/fitness-exercise/guide/kettlebell-workout