After working everything out with the kettlebell lunge thruster, check out my Kettlebell Moves page for a lot more kettlebell exercises!
The lunge thruster – or just lunge thrust – is practically a full-body exercise and is fantastic for all around conditioning. This is a move that really kicks my butt, so I know that I’m in for a heck of a workout whenever I include this one in my routine.
Clean the kettlebell up so that it is resting in the V of your arm in the rack position.
- Stand with feet at hips’ width apart, step back into a reverse lunge with the leg that is opposite side of the kettlebell. For instance, if you are holding the kettlebell in your right hand, you will be stepping back with your left leg. Use your free hand for stability and balance. Keep your head up and your core tight. Step far enough back so that the knee of your front leg stays behind the toes. The back leg should be deep enough in the lunge so that the knee is about an inch off the ground. I like to do a light tap with the knee on the ground to ensure depth in the lunge, but be careful not to bang it or come down too hard.
- Allow the front leg to do most of the work, and use the back leg mainly for balance. Step up, returning to the starting position, and in a fluid movement on the way up, press the kettlebell overhead. Exhale during the press.
- Lower the kettlebell back into the rack position while simultaneously stepping back with the opposite leg to repeat the movement.
Complete a number of reps on one side and then switch to the other.