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Video by Capt. Matthew Holfinger

Kettlebell Overhead Lunge

U.S. Marine Corps Training and Education Command

June 7, 2017 | 0:53

7 Foundational Movement – Lunge
Primary Muscle Groups - Quadriceps, Hamstrings, and, Glutes
Secondary Muscle Groups – Shoulders
Preparation:
The Marine will squat straight down with the feet hip width apart. Keeping their back flat, they will grab a kettlebell in each hand and stand straight up. The Marine will press both kettlebells overhead until the arms are locked out.
Execution:
The Marine will take a large step backward, keeping the front foot flat on the deck with the toes facing forward. Once the ball of the foot of the leg stepping back is on the deck the Marine will lower the hips down, keeping the front knee over the ankle. The knee on the back leg will bend to 90 degrees, stopping short of touching the deck. The Marine’s arms should stay locked out and hold the kettlebells over head for the entire movement. In one motion from the bottom position the Marine will drive back up to the start position.
Common Mistakes: - Dropping the chest
- Letting back knee touch the deck
- Not keeping front foot flat