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운동 라이브러리
Kettlebell Lunge Pass Through
A walking or stationary lunge in which the kettlebell is passed under the front leg each rep, adding grip, coordination, and anti-rotation demand to the lunge pattern.
하체케틀벨Lunge
주동근
대퇴사두둔근
협응근
햄스트링코어내전근전완
장비
케틀벨
패턴
Lunge
준비 자세
- 01Hold a light to moderate kettlebell in one hand at your side.
- 02Stand tall with feet hip width apart.
- 03Clear enough floor space to lunge forward safely.
수행
- 01Step forward into a lunge, lowering the back knee toward the floor.
- 02At the bottom, pass the kettlebell under the front thigh to the opposite hand.
- 03Drive through the front foot to stand back up or step through to the next lunge.
- 04Alternate legs, passing the bell under the lead leg on every rep.
체크포인트
- -Torso stays tall while the bell passes underneath; only lean as much as needed.
- -Front knee tracks over the toes, and the back knee lowers under control.
- -The handoff is deliberate, with a firm grip before releasing the passing hand.
- -Hips stay square to the front through the exchange.
흔한 실수
- -Rounding the back excessively to reach under the leg.
- -Rushing the handoff and fumbling the bell.
- -Letting the front knee cave inward during the pass.
- -Using a bell too heavy to control one-handed.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 lunges per leg with a light to moderate bell.
- -Works well as a warm-up or accessory; the pass-through limits load, so treat it as coordination and core work rather than a strength driver.