The Kettlebell Side Lunge will add an extra dimension to your training and is excellent for hip mobility and functional strength.
Lunging to the side will place large demands on your buttocks and quads.
The kettlebell is usually held in both hands and should be kept high on the chest under the chin in order to prevent putting a larger strain on the lower back.
If the weight starts to drop down towards the midsection then you will feel your back extensors working very hard to keep your spine upright.
The higher the kettlebell is kept on the chest the better.
Watch a video of the kettlebell side lunge in action below:
A beginner just starting with the kettlebell side lunge will want to practice the movement without a kettlebell first before adding any load.
Once you have a good grasp of the exercise and feel comfortable with it then you can start by adding weight gradually.
For the first few repetitions of the side lunge ensure that you do not go down too deep as this can result in groin strains for the novice side lunger.
Once you have warmed up the movement pattern then attempt to drop a little deeper each time.
The deeper you can get with the side lunge the more emphasis you will place on the buttocks and also the thighs.
Ensure to keep your weight back on your heels to maximize the buttocks muscle activation.
Keeping the chest up and back flat will ensure that you do not suffer any lower back fatigue or injury.
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