What Are Kettlebell Reverse Lunges

Daniel Brown
• Thursday, 29 October, 2020
• 7 min read

Secondary Muscle(s): Abs, Adductors, Calves, Glutes, Hamstrings, Traps, Upper Back The lunge is a foundational movement pattern that every lifter should strive to master.

reverse kettlebell lunge exercise fitness workout
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Drive through the front foot and extend the knee as you stand up fully and return to the starting position. Reverse lunges are a more advanced progression and should only be utilized once one has the requisite hip and core stability.

When you go to push back to the starting position, fight the urge to lead the movement with your shoulders by hyper extending at your spine. Keep in mind that with any sort of lunge or split squat pattern, if you want to emphasize the quads, focus on taking a slightly smaller step and drive up through the ball of the foot.

If you want to emphasize the glutes and hamstrings during any sort of lunge or split squat pattern, focus on taking a slightly larger step and drive up through the heel of the foot. Despite being one of the most important muscle groups when it comes to building a strong physique, legs often tend to be neglected.

Starting with your favored side, begin to perform your first reverse lunge, stepping your leg behind, aiming to make your back knee touch the ground, while keeping the movement very controlled. Inhale and then exhale as you drive back into the starting position, pushing from your front heel to ensure the correct muscles are working.

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This requires a hard brace of your core and a strong and stable spine. Typically, holding dumbbells or kettle bells by your sides or a barbell on your back are better choices for that goal.

Notice how I've got a forward shin angle and upright torso here. You can easily make minor alterations in body position to shift emphasis.

By focusing on pushing your front knee more forward and keeping your torso more upright, you can place more load through your quads. For more of a glutes and hams emphasis, focus on keeping the shin of your front leg more vertical, and your torso leaning at more of a forward tilting angle (or hips back).

kettlebell exercise lunge reverse workout leg legs muscles workouts primary fitness glutes gym upper equipment male description
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You also need to consider that a change in muscle emphasis is a result of manipulating torque at your hips, knees, and spine. Use a more hip-dominant reverse lunge if you want stronger glutes and hamstrings, or if you're trying to take some stress off your knees.

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One-Arm Overhead Kettle bell Lunge Execution: Grab a kettle bell, bend over slightly and do a kettle bell clean, then lift it over your head Keep the opposite arm to the side for balance Keep feet close and take a big step forward Lunge down, keeping the torso straight (gently touch your knee to the ground) Push back up to the initial position Repeat the movement on the same leg When done, switch the kettle bell to the other arm and repeat the same thing on the opposite side If you’re having a hard time developing that overhead squat mobility, the two-arm version of the kettle bell lunge may be even better.

Two-Arm Overhead KettlebellLunges Execution: Grab two kettle bells, bend over slightly and snatch them up to shoulder level, then lift them up and over your head Keeping that static position, take a big step forward, keeping the torso straight Lunge down slowly, gently touching your knee to the ground Push back up to the initial position and do the same on the opposite leg Alternate between legs 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.

kettlebell lunge press reverse exercises weight workout body loss muscles worked shoulders printable beginners
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KettlebellReverse Lunge Execution: Take two kettle bells and keep them by your sides Keep torso straight and head looking forward Step with feet parallel to one another, placed at about shoulder-width Take a step back and lunge down carefully, maintaining core stability Return to the initial position and repeat on the opposite leg To change up the exercise and engage more muscle groups and fibers, you can utilize different variations of lunges.

How to Perform the Kettle bell Side Lunge | Powerful Leg & Glute Exercise 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. Kettlebelllunges are an exercise that may help bring greater diversity to your lower body workouts like no other movement as they work muscles in different ranges of motion, improve balance, and can help you lose weight.

While heavy compound exercises are the best option for muscle and strength development, doing more dynamic movements such as kettlebelllunges can: 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 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.

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

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.

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1 www.self.com - https://www.self.com/gallery/lower-body-kettlebell-exercises
2 www.youtube.com - https://www.youtube.com/watch
3 kettlebellsworkouts.com - https://kettlebellsworkouts.com/best-glute-exercises-using-kettlebells/
4 www.kettlebellkings.com - https://www.kettlebellkings.com/blog/8-best-kettlebell-exercises-for-big-strong-glutes/