Kettlebell Reverse Lunge
by Sam Franklin
Step by Step Guide to Kettlebell Reverse Lunge
Step 1: The Kettlebell Reverse Lunge
This is a lower body focused movement that will work the glutes, the quads and the hamstrings. To start, approach the bell and line up the ankle bones with the horn of the bell. Chop and drop the hips to find the hip hinge position, put hands on the bell and pack the shoulders - squeeze the shoulder blades back and down.
Step 2: The Kettlebell Reverse Lunge
Drive up, bringing the kettlebell to the chest, sliding the hands down the sides of the horn. Stand with feet hip width apart with toes facing forward.
Step 3: The Kettlebell Reverse Lunge
Take a long step back with one leg. Bend both knees, letting the back knee tap the floor.
Step 4: The Kettlebell Reverse Lunge
Drive up through the heel of the front foot. Stand tall and step back with the opposite leg.
Step 5: The Kettlebell Reverse Lunge
Alternate legs for each rep, getting the knee to gently kiss the floor each time. Keep the abs strong and the torso upright. Then drive up through the heel to stand tall.
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Kettlebell Reverse Lunge video transcript
This is the video tutorial for Kettlebell Reverse Lunges.
This is a lower body focused movement.
Main movers are going to be the glutes, the quads and the hamstrings.
We’re going to clean the bell into chest position, okay, the rack position, take a long step back from one leg, both knees bending and the back knee is going to kiss the floor.
That marks your end range.
From there, drive through the front heel and stand tall.
Every rep we’re going to alternate sides, every rep we’re going to stand tall.
So, whole movement looks like: Approaching bell, clean on to chest.
Feet hip width, both feet pointing forwards.
Long step back, both knees bending, back knee taps the floor.
Drive up, stand tall. Alternate sides.
We’re driving through the heel of the front foot.
We’re getting that knee to gently kiss the floor.
We’re keeping the abs strong and we’re keeping the torso upright.
That is the video tutorial of the Kettlebell Reverse Lunge.