How to Do the Kettlebell Lunge Exercise

Kettlebell training is gaining popularity in the United States, as Russian kettlebells and their unique design are considered more versatile than standard free weights and dumbbells. Kettlebells can be used in an infinite number of ways to strengthen and condition your muscles as well as liven up your weight training routine. With just a few steps, you can add the lunge to your kettlebell routine.

Instructions

1. Hold the kettlebell firmly in your right hand with your palm facing your body. Stand up straight with your back tall and your feet about hip width apart. Keep your abdominals engaged throughout the entire exercise, training your core muscles as you work your arms and legs.

2. Keep your shoulders relaxed and back, your chest up and out and your gaze focused forward throughout the entire lunge exercise. Remember to protect yourself during kettlebell training by using your entire body to lift the weight. By distributing the force of the lift, you lessen the stress on easily injured areas, such as the shoulders, lower back and knees.

3. Maintain proper body posture as you step your left leg back as far as possible, bending your front knee. As you lower into the lunge, pass the kettlebell between your legs, below your groin, to the left hand.

4. Bring your back leg up as you stand and return to your beginning position. Repeat the kettlebell lunge with the opposite arm and leg to complete the first repetition.

5. Complete 5 to 25 repetitions of the kettlebell lunge before relaxing and moving on to your next training exercise.