Kettlebell Goblet Forward-Backward Lunge
1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Hold the kettlebell with both hands close to your chest. Your elbows should be tucked in and pointing down towards the ground.
2. Setting Up for the Lunge:
- Engage your core by pulling your belly button towards your spine.
- Keep your chest up and shoulders relaxed.
3. Performing the Forward Lunge:
- Step forward with your right leg, lowering your body until both knees are bent at about a 90-degree angle. Your back knee should hover just above the ground.
- Ensure that your front knee does not extend past your toes.
- Keep the kettlebell close to your chest for stability.
4. Returning to Starting Position:
- Push through the heel of your front foot and return to the starting position by stepping back with your right leg.
5. Performing the Backward Lunge:
- From the starting position, step back with your right leg, lowering your body until both knees are bent at about a 90-degree angle.
- Again, keep your front knee above your ankle and your chest lifted.
6. Returning to Starting Position:
- Push through the front heel and step forward to bring your right leg back to the starting position.
7. Repeating the Movement:
- Alternate legs by stepping forward with your left leg and then stepping back with your left leg.
- Continue alternating for your desired number of repetitions (start with 5-10 on each leg).
Tips:
- Maintain a steady pace and focus on your form throughout the movement.
- Breathe in as you lower into the lunge and breathe out as you push back to the starting position.
- If using a heavier kettlebell, consider practicing without weight first to master the lunge technique.
