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Kettlebell Lunge and Press
A full-body compound exercise combining a forward lunge with an overhead press using a kettlebell, targeting quads, glutes, shoulders, and core to build strength, balance, and conditioning.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Shoulders, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
9/10Anterior Delts
Glutes
8/10Glute Max, Glute Medius
Triceps
7/10Lateral Head
Hamstrings
6/10Biceps Femoris
Abs
6/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall with feet hip-width apart, holding one kettlebell racked at shoulder level in one hand, core engaged and back straight.
- Step forward with the opposite leg to the loaded arm.
- Lower by bending both knees until front thigh is parallel to ground and back knee hovers above floor.
- Drive through front heel to stand up while pressing kettlebell overhead.
- Fully extend arm at top of press with shoulder stable.
- Lower kettlebell to rack position with control.
- Step forward leg back to start.
Coaching Tips
Form Cues
- Keep torso upright
- Knee tracks over toes
- Drive through heel
- Core tight throughout
- Press straight up
- Control descent
Breathing
Inhale as you lower into the lunge, exhale as you drive up and press overhead while bracing core.
Tempo
3-1-1
Range of Motion
Lower until front knee is at 90 degrees over ankle; press until arm is fully extended overhead without locking elbow.
Safety
Safety Notes
- Avoid if acute knee or shoulder injury
- Start with light weight
- Maintain neutral spine
- Ensure space to step forward
- Stop if pain in joints
- Use opposite leg for balance
Spotting
No spotter needed; perform in open space with light weight or use mirror for form check.
Common Mistakes
- Knee caving inward
- Leaning forward
- Jerking the press
- Arching back
- Incomplete lunge depth
- Locking elbows
When to Avoid
- Acute knee pain
- Shoulder impingement
- Lower back issues
- Balance impairments
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion beyond 90 degrees
- Shoulder overhead mobility
Build Up First
- Master basic lunge form
- Proficient overhead press technique
- Core bracing competency
Also known as
KB Lunge Press, Kettlebell Lunge Press
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