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Kettlebell Reverse Lunge and Press
Kettlebell reverse lunge combined with overhead press that targets quads, glutes, and deltoids to build full-body strength, stability, and coordination; commonly performed unilaterally for balance challenge.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Abs, Obliques, Triceps
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
9/10Vastus Medialis, Rectus Femoris, Vastus Lateralis
Glutes
8/10Glute Max, Glute Medius
Shoulders
8/10Anterior Delts
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Transverse Abdominis
Obliques
5/10External Obliques
Triceps
4/10Lateral Head
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart and clean the kettlebell to the racked position at shoulder height on one side, elbow tucked and core braced.
- Step back with the leg on the same side as the kettlebell, bending both knees to lower until front thigh is parallel to ground.
- Keep torso upright and front knee over ankle as back knee hovers above floor.
- Drive through front heel to stand tall, simultaneously pressing kettlebell overhead to full arm extension.
- Lower kettlebell to rack position as you prepare for next step back.
- Complete reps on one side, then switch kettlebell to other arm and repeat with opposite leg.
Coaching Tips
Form Cues
- Drive through front heel
- Keep torso upright
- Press straight overhead
- Elbow tucked in rack
- Core braced throughout
Breathing
Inhale as you lower into the lunge, exhale forcefully as you drive up and press overhead while bracing the core.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallels ground and back knee nearly touches floor; extend arm fully overhead with kettlebell aligned over shoulder.
Safety
Safety Notes
- Use appropriate kettlebell weight for control
- Maintain neutral spine to avoid lower back strain
- Stop if shoulder or knee pain occurs
- Ensure stable footing to prevent falls
Spotting
Spotting not typically required, but a partner can assist with balance or kettlebell control for heavier loads; use mirrors for form check.
Common Mistakes
- Leaning forward during lunge
- Shrugging shoulders on press
- Front knee caving inward
- Rushing the descent
- Losing balance on step back
When to Avoid
- Acute shoulder impingement
- Knee joint instability
- Lower back injuries
Flexibility Needed
- Adequate hip flexion for lunge depth
- Shoulder mobility for overhead press
- Ankle dorsiflexion for stable stance
Build Up First
- Master basic reverse lunge
- Proficient single-arm overhead press
- Core bracing technique
Also known as
Kettlebell Lunge Press, KB Reverse Lunge to Overhead Press, Single Arm Kettlebell Lunge and Press
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