kettlebells-reverse lunge and wistExercise: Kettlebell Lunge with overhead twist & press

Target Body Part: Lower Body/Posterior Chain (back, glutes & hamstrings)/Abdominal

  • 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 by standing tall, holding the kettlebell with both hands.
  • Take a step backward with your right leg, lowering your body until your kneews are bent around 90 degrees.
  • As you drop into the lunge position, rotate your torso to the left, reaching over the forward bent knee.
  • As you rotate press the kettlebell up towards the ceiling.

IMPORTANT: Keeping the core engaged throughout the workout, supporting the low back

Reps/Sets:

  • Include this exercise to improve explosive power in the hips, glutes and core
  • Complete 8-10 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 – standing on the ball as you reverse into the lunge position

Visit our website for our personal trainer bios and information on fitness program designs and individual and group personal training.