Grab a kettlebell with both arms and lift it up to chest level (hold it comfortably), Take a step forward with one leg and lunge down, Avoid hitting the back knee hard into the ground, Repeat the movement pattern on the opposite side, Grab one kettlebell and lift it up to your shoulder level, keeping the elbows in front of the body, Stand up straight with feet a couple of centimetres 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 kettlebell over your head and slowly return to your shoulder, Step back up to the initial position and repeat on the opposite leg, Grab a kettlebell 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, Lunge down to one side slowly, keeping the torso and core balanced by engaging both, As you progress, go directly from one side to the other, without stopping in the middle, Take two kettlebells 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 back to the initial position and repeat on the opposite leg, Stand with your feet wider than shoulder width, Grab a kettlebell 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 kettlebell, Contract the glutes up top and repeat the motion pattern, Go up on the front leg and proceed to stepping forward with the opposite leg. Especially if you are a beginner, odds are you are still learning the proper execution of basic, compound movements. If you are primarily training for a discipline that requires explosiveness, such as sprinting, kettlebells might turn out to be your best friend. You can also progress to double lunges by holding 2 kettlebells, one in each hand either in the racked position or down by your sides. The legs are really functional and can cover a vast variety of angles, including going side to side. When bodyweight lunges become too easy, then, and only then, should you look to incorporate more resistance (weight) which could be in the form of kettlebells or weighted vests which you can get online here. Kettlebell Lunges are a fun exercise which comes in plenty of variations here are our 8 best picks! Related: 3 kettlebell workouts for athletes and sports. You don’t necessarily have to use all of them at once! Before progressing onto any kettlebell lunge variations it is important to have developed lunge strength by practicing without any weight at all. Quick pointers and instructions on Static Lunges with KB or DB Dumbbell Static Lunge Exercise. Ensure you keep your arm locked and shoulder down and in its socket throughout the full movement. OMG! Note: If this exercise is hard for you, replace it with a split squat. Related: 7 prehab exercises to prevent future injuries. A very cardiovascular and full body exercise that is hard to beat. Once you have the leg strength and movement skills then you can work your way through all the lunge variations above. Speed & Agility 10 Views. 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. If you really want to overload the lunge pattern as well as seriously taxing your cardio then the kb double lunge exercise is for you. While the overhead kettlebell lunge will develop static, lockout strength, this one will dynamically involve the shoulder musculature with an overhead press. I did 3 rounds of 10 reps in 25 min cause I knew I couldn’t make it through the whole thing. All text and images remain the exclusive property of HealthyPrinciples© 2020, This website uses cookies to improve your experience. This is my new habit cum hobby. ... [ENDURANCE] KB Forward Lunge [ENDURANCE] KB High Pull [ENDURANCE] KB Shoulder Press [ENDURANCE] KB Squat [ENDURANCE] KB Step Ups [ENDURANCE] MB Squat [ENDURANCE] … 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 bodyweight jumping lunge. The key difference in the static lunge is that you hold your position. Your best bet would be to pick a couple of exercises from the list, and combine them with other lower-body kettlebell exercises, to make for the perfect leg workout. The reason being is that kettlebells can target many different muscles in dynamic movement patterns. Related: 8 best kettlebell hamstring exercises for runners and running sports. Watch the kettlebell side lunge and clean variation below: If you are involved in ballistic, power or jumping sports then this is one lunge option for you. Give it a try but be careful with your back position during the movement. You see, squats and leg presses are not all there is to lower body training. Either way, let us know by leaving a comment below! Excellent for those with foot problems because the rear foot can be pointed away taking the stress off the toes. By: Lindsey Bomgren, CPT | May 26, 2017 Leave a Comment. For those who may need a gentle reminder you can click HERE to get the gist. You can hold the kettlebell with two hands, one hand in the racked position or one in either hand by your sides. Greg lives in Oxford, in the UK, with his wife Lucy. Even if you are mostly engaged in strength training with barbells and dumbbells, including dynamic kettlebell exercises can be good for breaking up stiffness and developing more mobility. kettlebell static lunge and press exercise Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings Summary: During this kettlebell exercise your feet never move but you do overload the one side of your body. Kettlebell Lunges are an extremely powerful exercise for developing strong legs (quads and hamstrings) and the buttocks (glutes). Did squat w/ 16 kg so if it is to heavy, I better make it work. Note: If you are uncertain of this exercise, make sure to have a personal trainer watch over your form. Lunges, also called split squats, are a compound, multi-joint, strength exercise that works your thighs and gluteus muscles. Kettlebell Lunges | Top 8 Lunge Variations You Can Do, In some instances, such as a lunge, the kettlebell might not be the best and most comfortable option. Save my name, email, and website in this browser for the next time I comment. When using weights in a leg workout, at one point, you might feel stiff. Want more? 6 Kettlebell Row Variations for a Strong Back, Core and Abs, 7 Best Kettlebell Glutes Exercises (plus Kettlebell…, Kettlebell Deadlift Form, Variations, Benefits and Workouts, Master the Kettlebell Renegade Row with 5…, 7 Best Kettlebell Exercises for Abs and Kettlebell…, Ultimate Guide to Functional Training, Exercises and…. [STRENGTH] KB Static Lunge Strength 4 Views. Well, if you go to any commercial gym, you can instantly see a couple of free-weight modalities: All 3 of the above have advantages, disadvantages and certain means of use. The static lunge, as the name suggests, is performed by holding your lunging position with one foot forward and the other back. Your email address will not be published. It is a simple variation that can be done anywhere for gaining a tall spine, improved balance, and toned legs. The lower limbs of the body have many more functions, which is why we can perform a variety of movements, such as: While heavy compound exercises are the best option for muscle and strength development, doing more dynamic movements such as kettlebell lunges can: If you are having a hard time doing some of the kettlebell lunges outlined in this article, it would be best to just do bodyweight lunges as your goal with lunges should be on strengthening your lower body in a dynamic way which helps to mobilise stiff hips and improve your balance. This may cause a lack of mobility and chronic pain or discomfort in that area. [ENDURANCE] KB Static Lunge. You’re about to discover the top eight lunge variations you can do with kettlebells (FAST). If you’re having a hard time developing that overhead squat mobility, the two-arm version of the kettlebell lunge may be even better. With modern-day sedentary lifestyle, hip tightness is a very common thing among people. It allows you to get comfortable with the lunge movement itself without the … A great introduction to the side lunge with a kettlebell … [STRENGTH] KB Forward Lunge [STRENGTH] KB High Pull [STRENGTH] KB Shoulder Press [STRENGTH] KB Squat [STRENGTH] KB Static Lunge [STRENGTH] KB Step Ups [STRENGTH] MB Squat [STRENGTH] MB Step Ups [STRENGTH] Plate Frontal Raise.. [STRENGTH] Plate Frontal Raise [STRENGTH] Plate Push Up … Alright, you can combine different kettlebell lunge variations and exercises, but should you throw in barbells and dumbbells as well? The static variation is excellent because it focuses the movement into a simple up and down and anchors the feet in position, this enable more repetitions in less time increasing the cardio. All the best to you! Lengthen … 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 kettlebells are your best option. How To Do A Static Lunge? Step forward with one foot until your leg reaches a 90-degree angle. Just bought a 8 kg kettlebell amongst other things to do workouts at home since the gym closed as of the covid-19. Lateral lunges w/ kb. What have you learnt from this kettlebell lunge guide? Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. This field is for validation purposes and should be left unchanged. Static lunges help build balance and strength from a stationary position. The kb reverse lunge is the best variation to begin with, you can hold the kettlebell with both hands if necessary or in the racked position with one hand. So, start steady and increase the depth of the movement as you warm up. Copyright © 2021 GB Personal Training Ltd. All rights reserved. This is "kb static lunges.mov" by Stefan Heurterre on Vimeo, the home for high quality videos and the people who love them. To start off this list, … You can find a pair of dumbbells, kettlebells, and barbells online here. KB Static Lunge + Row_1. This is one of the best lunge variations to help develop lower body balance. We get it, 8 variations may be too much for you to handle in one single workout. The kettlebell goblet squat and bodyweight lunges are a good place to start. This is where the lunge pass-through can come into play, to help you develop not only strength and coordination, but also core stability. This is quite a dynamic exercise that activates your legs, shoulders and lower back. The vestibular apparatus, responsible for balance and orientation does well when you see what’s in front of you. 0:6 When it comes to doing explosive and dynamic movements, kettlebells are king. In his spare time, he enjoys rock climbing, photography, and working out at the gym. A great option for if you are training outside where you can walking lunge for a certain distance and then perhaps walk back with the kettlebell by your side. 0:11 [STRENGTH] Hex Bar Dead Lift Strength 4 Views. Now, step out into a lunge position. I try one month KB because I can’t go gym in pandemic, its great i using 8kg , Monday until Saturday non stop , im 52 years old Return back to the standing position by pulling from the rear leg rather than pushing back from the front foot. Tihomir Stefanov (Tisho) is a qualified personal trainer and content writer with a dedication to helping fitness enthusiasts around the world. Just like the cossack lunge variation the depth of the movement should be increased slowly as the muscles warm up. We'll assume you're ok with this, but you can opt-out if you wish. 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. In this workout, the split squat jump is a great explosive exercise that’ll help improve the explosiveness in your lower body musculature. Kettlebell lunges 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. Think about the kettlebell swing for example, it’s a very dynamic exercise that goes all the way down from the shoulders to the glutes. Related: 3 kettlebell ladder workouts for strength, fat loss and muscle. The Kettlebell Overhead Walking Lunge takes the regular overhead lunge and adds a further dimension.. See all 52 Kettlebell Exercises here. - 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. 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 stabilise the torso. Watch the kettlebell overhead walking lunge variation below: The most technical lunge variation that I’m offering on this list. Related: 14 best kettlebell exercises for arms. The left leg is locked and the right leg has a small bend. Now don’t move your feet for the whole duration of the exercise. Another physical quality that traditional weight training can’t develop optimally, is coordination between limbs. Views : 4. Accept Read More, Kettlebell Lunge Workout Tutorial - Top Leg Exercise, How To: Kettlebell One Arm Overhead Lunge, Overhead Walking Lunge w/ Double Kettlebells, FIT36 Alternating Reverse Lunge with Kettlebell Pass Through, Single Arm Kettlebell Reverse Lunge, Clean & Press, How to Perform the Kettlebell Side Lunge | Powerful Leg & Glute Exercise, How to Perform the Kettlebell Reverse Lunge | Huge Exercise for the Buttocks and Legs, How to do a Russian Kettlebell Swing by Wodstar, The PERFECT Home Workout (Sets and Reps Included). Yes the side lunge is a very powerful exercise for the Quads and Glutes as well as mobility of the hips. Static Lunge Db Press. The forward lunge variation is more demanding than the reverse lunge and there is a tendency to ride the lunge forwards so be sure to step and then lunge downwards. While standing hold the dbs in a position as if you were going to perform a dumbbell press. 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