Target Body Part: Full Body

  • Primary Muscles: Gluteus Maximum, Hamstrings (Biceps femoris, semimembranosis), Quadriceps
  • Secondary Muscles: Shoulders (deltoids), Abdominals (Transverse Abdominis, Obliques), Back (Latissimus dorsi, Erector Spinae)

Equipment Needed: Kettlebell

Performance Points:

  • Start in split squat position (lunge position).
  • Ensure you’ve got proper lunge form and technique (head and chest up, toes pointing forward, wide stance between feet).
  • Lunge down, simultaneously holding the weight (palm facing you, elbow lifted). As you lunge down be sure you are dropping straight down between your feet – not forward.
  • As you push up from the lunge, drive the KB up into shoulder press – all while tightening your glutes.

IMPORTANT: Keeping the core engaged throughout the workout, keeping an upright position through the body.

Reps/Sets:

  • Include this exercise to improve explosive power in the hips, glutes and core.
  • Complete 8-12 repetitions with a heavier KB (Strength) / 20+ repetitions (endurance) with a lighter KB. Can also do exercise for time ie. 20 sec work, 10 sec rest.

Modifications:

  • Beginner: Keeping within a shallow range of motion – once you feel comfortable with the positioning you can lunge down further.
  • AdvancedIncrease the weight of the KB or incorporate a bosu ball.

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