6 Kettlebell Lunge Variations

6 kettlebell lunge variations including chop lunge, back lunge gunslinger, suitcase, figure 8, overhead and rack lunge.

MORE KETTLEBELLS WORKOUTS & EXERCISES:    • Kettlebell Exercises & Workouts  

ALL WORKOUTS & EXERCISES::    • All Exercises & Workouts  

Chop Lunge:    • How To: Kettlebell Chop Lunge  
Back Lunge Gunslinger:    • How To: Kettlebell Back Lunge Gunslinger  
Suitcase Lunge:    • How To: Kettlebell Suitcase Lunge  
Figure 8 Lunge:    • How To: Kettlebell Figure 8 / Threade...  
Overhead Lunge:    • How To: Kettlebell One Arm Overhead L...  
Rack Lunge:    • How To: Kettlebell One Arm Rack Lunge  

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Kettlebell workouts are a series of ballistic exercises that are great for your core and posture. They are useful for powerlifting, bodybuilding, weightlifting, crossfit, HIIT (high intensity interval training), weight loss and fat burning. Use them to augment your other workouts such as body weight, barbell or dumbbell; ask your personal trainer how it can help you with your physique and develop those abs or six pack you always wanted. You can do them at home or at the gym to build muscle and get strong, burn fat and lose weight. Kettlebell exercises are also great for joint mobility, stability and flexibility especially at your knees, hips, back, and shoulders.

The lunge is an awesome, dynamic full body exercise that works your whole body, including your shoulders, core including abs and back, hip flexors, gluts or butt, quads and calves. It’s a compound exercise of moderate difficulty.

Shoulder: (Deltoids, rotator cuff (teres minor, supraspinatus, infraspinatus, subscapularis))

Core/Back: (trapezius, latissimus dorsi, erector spinae (iliacus, longissimus, spinalis), abs (rectus abdominis, transverse abdominis, external and internal abdominal oblique), multifidus, teres major, rhomboids, quadratus lumborum,

Hip Flexors: (psoas, iliacus)

Hip Extensors aka butt or glutes: (gluteus maximus, semitendinosus, semimembranosus, biceps femoris, )

Butt: (Gluteus maximus, medius and minimus,)

Abductors: (tensor fasciae latae, Gluteus maximus, medius and minimus,)

Quadriceps: (rectus femoris, vastus intermedius, vastus lateralis, vastus medialis)

Calves: (gastrocnemius, soleus)