Weighted Lunge with Swing

Setup

1. 01Hold a light kettlebell or dumbbell with both hands in front of the hips.
2. 02Stand tall with feet hip width apart.
3. 03Brace the trunk and pick a clear line to lunge along.
4. 04Start with a weight light enough to control the swing fully.

Execution

1. 01Step forward into a lunge while swinging the weight forward and up to about chest height.
2. 02Lower until the rear knee hovers just above the floor as the swing peaks.
3. 03Let the weight swing back down as you drive off the front foot to stand.
4. 04Alternate legs, timing each swing with the step.

Checkpoints

• -The trunk stays braced so the swing does not pull you forward.
• -Front knee tracks over the toes at the bottom.
• -The swing is smooth and matched to the lunge rhythm.
• -Shoulders stay down; the arms guide the weight rather than muscling it.

Common mistakes

• -Using a weight too heavy to control through the arc.
• -Letting the swing yank the torso and arch the lower back.
• -Short, shallow lunges to keep up with the swing.
• -Losing balance by swinging across the body instead of straight ahead.