Kettlebell Moves: Tactical Lunge

Master the kettlebell tactical lunge, and then check out my Kettlebell Moves page for a lot more exercises!

Works:

  • Quads
  • Glutes
  • Hamstrings
  • Core

The tactical lunge, or suitcase lunge, is a great leg exercise that also helps improve balance and coordination.

Tactical Lunge

  1. Begin by standing with the kettlebell in your right hand. Step back with your right leg into a lunge, going as deep as you are comfortable with. If you are able, go as deep as 90 degrees with the front knee. Don’t let the knee of the front leg track out over your toes.
  2. While lunging back, pass the kettlebell under the left leg to your left hand. Drive the left foot into the ground and explode up, back into a standing position.
  3. With the kettlebell now in your left hand, step back with your left leg and pass the bell under the right side, back to your right hand.
  4. Keep your head up, and look straight ahead.
  5. Continue to repeat the movement for a set number of repetitions or for a duration of time.

Tactical Lunge

Tips

Pass the kettlebell under the opposite leg from the arm that you are holding it with.

Stay on the ball mound of your back toes. You do not want to plant the heal and result in torquing the back knee in an unhealthy position.

Most people get tripped up in the coordination of the tactical lunge by passing from one hand to the other as they come up into the standing position. Only pass from one hand to the other underneath the leg.

If you begin to lose your coordination, slow the exercise down. Once you regain your coordination, you can then increase the speed and intensity.

Take the exercise plyo to really turn up the effort!

6 thoughts on “Kettlebell Moves: Tactical Lunge”

  1. Dear Johnny,
    I perform what you call the Kettlebell Tactical Lunge twice a week together with KB Goblet Squat and sprint running exercise. I normally use a 12 kg kettlebell. What is the weight of the kettlebell you are using in the video above? You show a beautiful flow of this exercise in the video!

    1. Hey Peter, this exercise really gets the heart rate up and works legs, core, and balance brilliantly! I think I’m using a 24kg bell here.

      1. I have been doing this exercise during the last weeks with a 12 kg kettlebell. It is good to see that there is room for progression. I want to keep the form and flow, so I am not yet ready to increase the weight.

  2. Dear Johnny,
    Now, I use a 16 kg kettlebell for the Kettlebell Tactical Lunge. It feels great to progress. I have tried a 24 kg kettlebell, but then I do not have the sufficient stability. But I will step up gradually keeping good form. Thanks for your instruction and support!

    1. Congratulations on the progress Peter! One of the reasons I was drawn to kettlebell training, was that it’s a lot more complex than basic weight lifting. The movement, the coordination, and the weight progression makes it way more interesting. There’s a lot of things to work on in addition to just going up in weight! Keep it up!

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