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Physical Therapy First demonstration of Double Kettlebell Reverse Lunge

This quick demo shows clean rack position, step-back mechanics, and a slow return so every rep looks (and feels) the same.

🧾 What you’ll see

1) Setup — Clean two kettlebells to a front rack: forearms vertical, elbows slightly forward, wrists neutral, shoulder blades “down and back.” Feet hip-width, ribs stacked over pelvis, light abdominal brace.

2) Step-back & stand — Step back on one leg; descend until front knee ~90° with a vertical shin. Back knee tracks under the hip, toes tucked. Exhale and drive through the whole front foot to stand tall without leaning or twisting; keep the rack quiet.

3) Switch & cadence — Alternate legs (or complete all reps on one side), maintaining the same tempo: ~2–3 s down, brief pause, 1–2 s up.

4) Reset — Park the bells safely; posture stays tall from first to last rep.

🎯 Coaching cues

“Zip ribs to pelvis” — no rib flare or low-back arch at the top.
“Knee tracks over 2nd–3rd toe” — avoid valgus collapse.
“Stand tall between your hips” — don’t side-bend or rotate toward a bell.
Keep elbows slightly forward and wrists straight; bells rest on the forearms/upper chest (not in the hands alone).

💪 Muscle focus & benefits

Glute max/med, quads, hamstrings; trunk anti-flexion/anti-rotation; upper-back/scapular stabilizers for the rack.
Outcomes: stronger single-leg pattern, improved gait/change-of-direction control, and carryover to squats/deadlifts.

⏱️ Dosage

2–4 sets × 6–10 reps/side, rest 60–90 s.
Tempo: 2–3 s lower / brief pause / 1–2 s up. Quality Greater than load.

⚡ Progressions

Heavier bells or 1–2 s pause just above the floor.
Front-foot elevated (greater range) or rear-foot elevated (split-squat).
March back into continuous alternating reps without setting the foot down.

⬇️ Regressions

Goblet hold (one bell) or dumbbells at sides.
Shorter step-back / partial range; pad for a soft knee tap.
Light fingertip support to groove balance.

❌ Common errors

Leaning or twisting the torso; shrugging into the rack.
Front knee drifting inward or far past toes.
Tightrope stance (too narrow) → wobble; step back on train tracks.
Wrist extension or letting bells drift off the rack.

🔐 Safety
Work in a pain-free range. Keep a stable rack and steady breath (avoid prolonged Valsalva). Stop for sharp knee/hip/back pain, catching, or tingling. This video is educational and not medical advice—consult a clinician for individualized guidance.

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