10 reps each side
Transcription from the Audio
Next, we’re moving on to a side lunge with a clean. So two exercises wrapped up into one. It’s quite technical, but if you break the two down, it’s actually not too bad. So, let’s just look at the side lunge first before we use the kettlebell.
So, from here, feet are just a little bit wider than…so they’re just about shoulder-width apart. We step across, put the weight on the heel; now the arm is going to come down in front here. You’ll push the hips back but keep the chest up. It’s really important that you load the buttocks at the back and load that heel. This leg’s going to stay straight. Kettlebell’s going to come down. From here, as you come back to the beginning, you’re actually going to then clean the kettlebell back up. So as we step, the kettlebell’s going to drop down, and as we come back up, the kettlebell’s going to be cleaned up to the top.
It’s probably easier if I just show you what it looks like. So, as I step out, kettlebell goes down into the lunge. As I step back, I clean the kettlebell back up. Let’s go again. Takes a bit of timing.
So that’s the side lunge with the clean. If you don’t feel comfortable putting the clean in there, you can just hold the kettlebell with both hands and just work on that side lunge technique. And once you’ve mastered that, obviously then you can start to practice adding in the clean as well. You’re going to perform 10 repetitions on each side. It’s a toughie. Make sure you keep that lower back nice and flat and that chest up and you’ll do just fine.