Think about those times you need to deploy a hose or get a ladder into position – you need to be strong and stable, right? This exercise, a loaded lunge with a kettlebell, is designed to help you build just that kind of functional strength. Let’s break it down:
Starting Position
- Begin in a split stance position with feet slightly wider than hip-width apart
- Back is straight with the kettlebell resting on one shoulder in the front rack position
- Opposite arm is bent in a relaxed and ready position
Downward Movement
- Pull your back knee down to 90 degrees while keeping the front leg stable to 90 degrees
- Shoulders pulled back and down, stabilizing the kettlebell on the loaded side
- Maintain spinal alignment and core engagement through the movement
- Exhale into the bottom position
Upward Movement
- Drive up off your front foot returning to the starting position
- Shoulders pulled back and down, stabilizing the kettlebell on the loaded side
- Maintain spinal alignment and core engagement through the movement
- Inhale as you return to the starting position
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:
1. Head: Maintain a neutral position with eyes forward, avoid moving head up or down.
2. Torso: Keep the torso upright and rigid through the downward and upward movement.
3. Hips: Keep glutes/hips engaged and stable.
4. Legs: Front and back leg are at 90 degrees in the bottom position, avoid leaning over the front leg.
5. Shoulders: Shoulders are packed back and down as you stabilize the kettlebell throughout the movement.
6. Arms: Same side arm stabilizes the kettlebell, opposite in a flexed and ready position.
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