What is a Kettlebell Lunge?
The Kettlebell Lunge is a lower body movement that engages your core. The Kettlebell Lunge has the same movement pattern as the Bodyweight Lunge.
The Kettlebell Lunge is a lower body exercise with an emphasis on the following muscle groups. If you precede the lunge with a Clean, you will also engage the muscles in your biceps, back, and shoulders:
How to Do a Kettlebell Lunge (with “Clean” Instructions):
Trainer Tips for the Kettlebell Lunge:
Progression (make harder)
- Use a heavier weight. Scale up in 8kg increments (16kg, 24kg, 32kg, etc…)
- Increase you repetition count.
- Lunge with two kettlebells, one in each hand.
- Perform walking lunges with kettlebells, whereas instead of returning to your starting location, step forward with your back leg into a forward standing position.
Regression (make easier)
- Instead of cleaning the kettlebell, carry the kettlebell down by your side and perform a lunge.
- Use a lighter weight.
- Lower your repetition count.
You can also do a backwards lunge. Instead of stepping forward with your leg, take a step backwards.
- Create a Kettlebell Complex with a Kettlebell Lunge. Do a Clean, Press, Lunge, repeat on the other side, catch your breath, and do as many rounds as possible within an allotted period of time (5-30 minutes).