Lunge Pass Through Using a Kettlebell

Differentiation: Mechanics

This variation of a lunge is unique from other Lunge exercises. Here is how: it involves a complex, two-part movement. You pass a kettlebell under the thigh of your supporting leg in the first part of the movement. This movement forces you to engage your core to maintain balance. You perform a lunge in the second part of the movement. This movement engages your inner quadriceps, | glutes | and hamstrings. You work one leg for a full set, | then switch the kettlebell to your other leg.

Starting Position

To get into starting position, do this...

1) Obtain one kettlebell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a kettlebell in one hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet shoulder-width apart.

5) Allow the kettlebell to hang loosely at your side.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Take a step forward with one foot

3) ...and exhale while you gradually bend your knee and push your hips to lower your upper body toward the floor.

4) Continue lowering your body until your knee nearly touches the floor

5) ...and the upper and lower portions of your supporting leg form a 90 degree angle.

6) This is the ending position.

7) Then, pass the kettlebell under your bent leg to your other hand.

8) Inhale while you gradually raise up, using your foot for leverage.

9) Repeat and reverse the action, stepping forward with your other foot.

10) Continue reps until you have completed a full set, using alternating feet and hands for each rep.

Proper Form

Pay special attention to following proper form by...

Avoid allowing the knee of your supporting leg to flare outward.

Be sure the quad of your forward leg becomes parallel to the floor to properly concentrate the effort in your quads.

Go slow enough in each rep to allow for the kettlebell to be passed through at the bottom of the movement, rather than when you are raising back up.

Keep your head and upper body vertical and focus on keeping your balance.

Keep your other leg's knee slightly off the floor.

Gear Advice

To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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