Clean Lunge – Kettlebell Exercise Guide with Photos


Muscles Targeted: This kettlebell exercise is truly an overall body movement that targets all of the major muscles of the body. If you’re looking for a great “bang for the buck” exercise that you can implement into a strength training routine to build size and strength then you will benefit greatly from this kettlebell movement since it hits the quadriceps, glutes, deltoids, biceps, triceps and overall core muscles of your abdominals, trunk and lower back. Your shoulders, quadriceps and butt muscles get the brunt of the exercise as the primary muscle groups while the arms and core work as secondary muscles.


Exercise Instructions: Take a wider than shoulder width stance while bending your knees. Hold a kettlebell in one hand with an overhand grip (palms facing in). Position the kettlebell on the ground between your feet. Explode up while lunging forward with your lead leg and raising your lead arm up above your head. Make sure your lead knee does not pass over your toe in the lunge position. During the upward movement, the kettlebell will flip so that your palm will be facing out at the top position. Slowly lower the kettlebell down to the starting position and repeat.

Things To Avoid: Speed and overall tempo is crucial with this kettlebell exercise. Avoid fast and jerky movements while executing this exercise and focus on strict form to position your body correctly so you can benefit from the movement and most importantly, be safe at all times. Your stance is critical, so avoid positioning your feet too narrow or you might lose balance. Avoid hunching or rounding your shoulders and keep them back with your chest out and your back flat. Be careful of your front leg and aware of the position of your lead knee as you lunge forward. Always keep your knee in line with your front toe and avoid letting your knee go past it or you could injure yourself. If you let your knee get past that front lead foot, it places too much pressure on the delicate knee joint and could possibly cause knee injuries which is something you definitely want to avoid!

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