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One Arm Kettlebell Forward Back Lunge Exercise

One Arm Kettlebell Forward Back Lunge Exercise

Written by
July 19, 2016
Updated May 13, 2020

One Arm Kettlebell Forward Back Lunge Exercise

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This movement will build incredible leg and core strength as well as coordination. The added challenge of going from the forward to back position will help build balance and body awareness. By holding one kettlebell you increase the intensity, but forcing tension throughout the upper body to avoid leaning or twisting.

Step 1: Clean a kettlebell to the rack position

Step 2: Keeping a long, straight spine, lunge forward with your right leg until your left thigh is perpendicular to the ground.

Step 3: Drive equally through each foot back to the standing position and step forward with the same leg until your right thigh is perpendicular to the ground. Repeat

Tips and Safety: Maintain core tension and thoracic extension to avoid rounding forward. Do not slam your knee into the ground. Avoid this by lowering yourself with control. If you lack the coordination or balance to step forward and back with one movement touch the ground between lunges to regain control.

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