6 Kettlebell Lunge Variations

6 Kettlebell Lunge Variations

Watchhttps://youtu.be/ZnTLmBVFM0I

Chop Lunge: https://youtu.be/DHTUQ_wtZT0
Back Lunge Gunslinger: https://youtu.be/yVn7T3aKr7A
Suitcase Lunge: https://youtu.be/kSVb6tG89-c
Figure 8 Lunge: https://youtu.be/auzr28LgQn4
Overhead Lunge: https://youtu.be/ij0MWpu6sb0
Rack Lunge: https://youtu.be/HBrZK9KdbvA

Kettlebell workouts are a series of ballistic exercises that are great for your core and posture. They are useful for powerlifting, bodybuilding, weightlifting, crossfit, HIIT (high intensity interval training), weight loss and fat burning. Use them to augment your other workouts such as body weight, barbell or dumbbell; ask your personal trainer how it can help you with your physique and develop those abs or six pack you always wanted. You can do them at home or at the gym to build muscle and get strong, burn fat and lose weight. Kettlebell exercises are also great for joint mobility, stability and flexibility especially at your knees, hips, back, and shoulders.

The lunge is an awesome, dynamic full body exercise that works your whole body, including your shoulders, core including abs and back, hip flexors, gluts or butt, quads and calves. It’s a compound exercise of moderate difficulty.

Muscles Worked Includes

  • Shoulder: (Deltoids, rotator cuff (teres minor, supraspinatus, infraspinatus, subscapularis))
  • Core/Back: (trapezius, latissimus dorsi, erector spinae (iliacus, longissimus, spinalis), abs (rectus abdominis, transverse abdominis, external and internal abdominal oblique), multifidus, teres major, rhomboids, quadratus lumborum,
  • Hip Flexors: (psoas, iliacus)
  • Hip Extensors aka butt or glutes: (gluteus maximus, semitendinosus, semimembranosus, biceps femoris, )
  • Butt: (Gluteus maximus, medius and minimus,)
  • Abductors: (tensor fasciae latae, Gluteus maximus, medius and minimus,)
  • Quadriceps: (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis)
  • Calves: (gastrocnemius, soleus)

Kettlebell Resources

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What is the Optimal Intensity of a 60s/60s High Intensity Interval Training (HIIT) Program?

1 Minute of Sprint Interval Training vs 45 Minutes Continuous Interval Training

1 Minute of Sprint Interval Training vs 45 Minutes Continuous Interval Training