Kettlebell Lunge Press Explained

Today’s featured exercise is the Kettlebell lunge press. This is an exercise that provides such an all-round workout for your body that it would be insane not to consider adding to your routine.

In a nutshell, here are the parts of your body it will work out.

  • Shoulders
  • Back
  • Arms
  • Legs
  • Glutes
  • Abs

All of that from just one exercise!

How To Perform The Kettlebell Lunge Press

1.) You only need one Kettlebell for this. Stand up straight and hold it  in front of your chest. Your arms should be bent and the palms of your hands facing each other.

2.) Lunge forward onto one knee and at the same time, lift your arms up to raise the Kettlebell above your head.

3.) Reverse the process to return to the starting position. Lower your arms and stand up straight.

4.) Repeat with the opposite leg.

The picture below is the lunge. Raise the arms above your head to complete the full lunge-press.


I would recommend 10-15 repetitions for each leg, alternating each time, but as always, do what works for you. Don’t over do it and regret it later.

A Simpler Alternative

If you find this is too difficult for you, then you can just start out with a basic lunge as in the above image. This will still give you a great workout and tone up your legs and back, but the abs and arms will not get as much out of it.

Start out doing basic lunges until you feel you have correct form and a strong back, then add some spice to the exercise by performing the arms section too.

How Many Exercises Should We Do?

I used to wonder whether it was best to just choose two or three great exercises and stick with them, or whether to perform a whole circuit and in truth it probably depends on your time and preferences.

The great thing about Kettlebells is that a lot of their exercises (such as this one) will work out multiple parts of your body, so you might only need two or three anyway.

However, if you like to “cover all the bases” or get some variety to your routines, then why not check out some other exercises on this site.

Another reason why Kettlebells are so superior to dumbbells is that they build strength not bulk, and they give a whole body workout, so variety probably is the way to go.

What about you? Do you like to add a lot of variety to your workout, or stick with a few tried and tested exercises? I would love to hear your thoughts below!


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Hey, I'm Dom. I've been using Kettlebells for over two years, and am a firm believer that men and women can do very similar routines and exercises, yet get the different results they desire. If you click here to subscribe, you'll receive my tips, tricks, and recommended workouts in your inbox automatically.

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