How to Do a Tactical Lunge With Kettlebells

By combining strength, balance and coordination, a tactical lunge with a kettlebell increases endurance as it offers a cardio workout. This is a good all round exercise for any age range. Be sure to use weights proportional to body size and strength level.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Kettlebells

1. Grab a kettlebell with your right hand and stand with legs fairly wide apart. Your legs should be wide enough for you to retain your balance. Perform this exercise on a mat or other soft floor covering to prevent injury.
2. Step back and down with the right leg as you bend your left leg. Hold the kettlebell in your right hand with your arm is down by your side. The toes distribute the weight by pushing against the floor.
3. Swing the kettlebell through the bend of the left leg and place it in your left hand. Ensure that the knee does not stick out past the left knee. Perform Step 2 and Step 3 simultaneously.
4. Stand up straight with both arms by your sides. The kettlebell is in the left hand.
5. Step back and down on your left leg in a lunge position. This is the same as Step 2 with a reverse of the left and the right.
6. Pass the kettlebell from the left hand back into the right hand. Perform this step simultaneously with Step 5 before returning to a standing position.
7. Continue to alternate the kettlebell from side to side by dropping into a lunge and passing the kettlebell through the forward leg. Only do as many repetitions as is comfortable for you and your strength level.