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What Are Kettlebell Reverse Lunges

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.

author
Daniel Brown
• Thursday, 29 October, 2020
• 7 min read
reverse kettlebell lunge exercise fitness workout
(Source: totalworkout.fitness)

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.

Performing compound movements that include squats and dead lifts will promote strength and stability — so say goodbye to those chicken legs. For beginners, it is vitally important that you start with the basic exercises to ensure your form is correct and to prevent any potential injuries.

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.

kettlebell lunge reverse exercise workout leg fitness workouts glutes muscles description
(Source: totalworkout.fitness)

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

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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.

kettlebell exercise lunge reverse workout leg legs muscles workouts primary fitness glutes gym upper equipment male description
(Source: totalworkout.fitness)

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).

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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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. Kettle bell Lunge Execution Steps: Grab two kettle bells and hold them by your sides Stand up straight with feet close Look forward and keep the torso straight Place feet shoulder-width apart Take a big step forward Lunge down on that leg, keeping the torso straight Gently touch your back knee to the ground Push backwards and get into the starting position Do the same motion pattern on the opposite leg

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.

kettlebell lunge press reverse exercises weight workout body loss muscles worked shoulders printable beginners
(Source: yurielkaim.com)

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.

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. Goblet Kettle bell Lunge Execution Grab a kettle bell with both arms and lift it up to chest level (hold it comfortably) Keep torso straight and feet close Take a step forward with one leg and lunge down Avoid hitting the back knee hard into the ground Lunge back to the initial position Repeat the movement pattern on the opposite side

Single Arm KettlebellReverse Lunge, Clean and Press Execution: Grab one kettle bell and lift it up to your shoulder level, keeping the elbows in front of the body Stand up straight with feet a couple of centimeters apart While keeping the back straight, take a big step backwards with one leg Lunge down until your knee is gently resting on the ground Push the kettle bell over your head and slowly return to your shoulder Step back up to the initial position and repeat on the opposite leg How to Perform the Kettle bell Side Lunge | Powerful Leg & Glute Exercise

Kettle bell Side Lunge Execution: Grab a kettle bell and hold it with both hands at chest level, like you would for the goblet lunge Step with your feet slightly more than shoulder-width apart Keep torso straight Lunge down to one side slowly, keeping the torso and core balanced by engaging both Stay down for a split second Return to the initial position Do the same on the opposite side As you progress, go directly from one side to the other, without stopping in the middle How to Perform the KettlebellReverse Lunge | Huge Exercise for the Buttocks and Legs

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

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.

Throw in some steady state cardio after the weighted workout and you’ll be pretty much done! 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. Stand with your feet wider than shoulder width Grab a kettle bell with both hands and let it hang down freely between your legs Bend over and let it go between your legs, stretching the hamstrings and keeping torso straight Extend the torso up, swinging the kettle bell Contract the glutes up top and repeat the motion pattern

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.

kettlebell lunge reverse fitness
(Source: totalworkout.fitness)

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 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.

lunge kettlebell reverse exercise racked exercises core
(Source: kettlebellsworkouts.com)

Or perhaps you’ve learned how important kettlebelllunges are for lower body mobility and posture.

Sources
1 www.muscleandstrength.com - https://www.muscleandstrength.com/exercises/kettlebell-reverse-lunge
2 www.gq-magazine.co.uk - https://www.gq-magazine.co.uk/article/kettlebell-reverse-lunge
3 www.t-nation.com - https://www.t-nation.com/training/tip-the-right-reverse-lunge
4 www.healthyprinciples.co.uk - https://www.healthyprinciples.co.uk/kettlebell-lunges/