Exercise of the Week - Kettlebell Overhead Rear Lunge

Instructions

Preparation

Clean and Jerk kettlebell over head. Stand with arm fully extended upward supporting kettlebell.

Execution

Step back with leg on opposite side of kettlebell while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat. Clean and Jerk weight with opposite arm and lunge on other leg.

Comments

Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. Wrist supporting kettlebell should be held straight.

Classification

 Utility:Auxiliary

 Mechanics:Compound

 Force:Push

Force (Articulation)

Dynamic

• Hip
  • Extension
• Knee
  • Extension
• Ankle
  • Plantar Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension
• Shoulder
  • Flexion
  • Abduction
• Scapula & Clavicle
  • Upward Rotation
• Hip
  • Abduction
• Wrist
  • Flexion

Source