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What Muscles Do Kettlebell Lunges Work

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.

Paul Gonzalez
• Tuesday, 24 November, 2020
• 8 min read
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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.

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.

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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.

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.

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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.

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.

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. 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.

(Source: kettlebellcentral.com)

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 Kettle bell Reverse 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 Kettle bell Reverse Lunge | Huge Exercise for the Buttocks and Legs Kettle bell Reverse 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.

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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. 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.

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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.

Kettle bell swings were introduced to the US by Russian fitness expert Pavel Tsatsouline at the turn of the 21st Century. Since their introduction, Russian kettle bells have become a familiar sight in many gyms and a popular choice for home workouts.

They also come in a wide range of weights, which means that you can use them at any stage of your fitness journey and can benefit whether you’re an experienced or novice user. But the question on many people’s lips is, “what musclesdokettlebell swings work ?”, and that’s what I want to answer in this post.

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The two-handed swing uses the hamstrings, glutes, quads, hips, core, back, trapezium, shoulders, and forearms. The intensity means that you will feel the burn after a decent set, and with a good 30-minute workout you will be sweating profusely, your heart will be pumping faster, and oxygenated blood will be coursing through your veins.

As long as you maintain good form, you don’t have to use a heavy bell, especially for cardio training. He also advises having two additional, heavier, bells for progression and for use in some other types of kettle bell exercise.

As the kettle bell descends from the swing, gravity ensures that the bell will feel a lot heavier, especially as you reach the end of your set. As with any exercise, but perhaps more so with a full-body kettle swing workout, good form is vital to ensure the best results.

When performing the swing, all your weight should be placed on the heel and middle of the foot and should never transfer to the toes. You should also keep your neck and head in alignment with your back so ensure that you are always looking ahead at the horizon while performing this movement.

The height you raise the kettle bell will be determined by the amount of power you can muster from your hip thrust. The number of reps and sets you need to perform depends on your fitness level, what you’re trying to achieve, and the weight you’re using.

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The length and frequency of your kettle bell workouts depends on the intensity and difficulty of the session. Kettle bell swings are a full body workout, and whether you are training increasing strength or stamina, or even to lose weight, research suggests that shorter sessions are more effective.

They utilize virtually every muscle in the body, and they are effective for weight loss as well as explosive strength training.

Related Videos

1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-lunge-variations/
2 classpass.com - https://classpass.com/movements/kettlebell-lunge-press
3 www.healthyprinciples.co.uk - https://www.healthyprinciples.co.uk/kettlebell-lunges/
4 www.atemi-sports.com - https://www.atemi-sports.com/what-muscles-kettlebell-swings-work/