Kettlebell Lunge Press
Forward lunge with single-arm kettlebell press at the bottom — combined lower-body strength and overhead pressing.
Level: Intermediate
Primary: Full Body
Movement: Compound
Tags: Lunge Push Unilateral
Type: Hybrid Athletic Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Basketball Football Lacrosse Rugby Soccer Tennis
Target muscles
The quadriceps and gluteus maximus drive the lunge. The deltoid and triceps drive the press. The trunk braces against the unilateral overhead load while in the asymmetric lunge position. The hip flexor of the back leg stretches as the press locks out.
How to perform
Setup
Hold a kettlebell in the rack position at one shoulder. Step into a lunge with the opposite-side leg forward. Trunk braced.
Execution
At the bottom of the lunge — both knees at roughly 90 degrees — press the kettlebell overhead until the arm is fully extended. Lower the kettlebell back to the rack as you drive back to standing. Switch sides on the next rep.
Common mistakes
- Pressing the kettlebell while still rising from the lunge.
- Hyperextending the lower back at the press.
- Asymmetric loading without checking.
- Going too heavy.
- Soft trunk during the press.
Progressions and regressions
Regress by training the components separately. To progress, work for time intervals or load up.
Programming notes
Combined movement. 3 sets of 6-8 reps per side, twice a week.
