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.
- Advanced: Increase the weight of the KB or incorporate a bosu ball.
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