Kettlebell Forward Lunge

oec:kettlebell-forward-lunge

A unilateral lower-body compound movement performed by stepping forward into a lunge while holding a kettlebell.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Single-Leg Lunge with Kettlebell, Kettlebell Goblet Forward Lunge, Kettlebell Goblet Lunge, Kettlebell Front Lunge, Single-Leg Lunge with Kettlebell:

How to do it

Setup

Stand tall with your feet hip-width apart.
Grip the kettlebell by the horns with both hands and hold it securely against the center of your chest in a goblet position.
Brace your core and keep your shoulders pulled back and down.

Movement

Take a controlled step forward with one leg, planting your heel and then the whole foot firmly on the floor.
Lower your hips straight down until your front thigh is roughly parallel to the floor and your back knee hovers just above the ground.
Push forcefully through your front heel and midfoot to extend your hips and knees.
Return in one smooth motion to the upright starting position.

Breathing

Inhale as you step forward and lower your body; exhale forcefully as you drive back to the starting stance.

Cues

Stay tall in the torso
Step onto railroad tracks, not a tightrope
Drive the floor away through the front foot

Common faults

Stepping with feet directly in line, leading to loss of lateral balance.: Maintain hip-width spacing between your feet as you step forward.
Allowing the front heel to lift off the floor, placing excessive shear on the front knee.: Take a slightly longer stride and distribute your weight evenly through the front foot.
Letting the torso collapse forward under the weight of the kettlebell.: Keep the kettlebell tight to the sternum, engage the upper back, and keep the chest proud throughout.

Safety

Ensure the floor surface is non-slip and clear of obstructions before stepping.
Avoid violently slamming the trailing knee into the floor.

Muscles

Quadriceps prime mover
Gluteus maximus prime mover
Adductor magnus synergist
Soleus synergist
Hamstrings synergist
Gluteus medius stabilizer
Erector spinae stabilizer
Rectus abdominis stabilizer

Joints

Hip: Flexion, Extension
Knee: Flexion, Extension
Ankle: Dorsiflexion, Plantarflexion
Lumbar spine: Isometric stabilization

Details

Movement: Lunge
Modality: Strength, Hypertrophy
Mechanics: compound
Force: push
Laterality: unilateral
Kinetic chain: closed
Level: beginner
Equipment: Kettlebell
Record: Repetitions and Load
Load: external, total

variation of Forward Lunge
progression of Bodyweight Forward Lunge
substitute for Dumbbell Lunge
substitute for Barbell Forward Lunge

Sources

wger: Single-Leg Lunge with Kettlebell:, by Tierrasverdes (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

kettlebell-forward-lunge.json