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Quadriceps · Intermediate

Kettlebell Lunge Clean and Press

Explosive drill that develops coordinated force and power using a kettlebell, with emphasis on the glutes.

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Exercise overview

Training details

QuadricepsGlutesHamstringsShouldersTricepsCore

Equipment

Kettlebell

Sets × reps

3 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Start standing with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. 02Step forward with one leg into a lunge while lowering the kettlebell to the ground near your foot.
  3. 03Drive through your front heel to stand back up while simultaneously cleaning the kettlebell to shoulder height.
  4. 04Press the kettlebell overhead until your arm is fully extended, then lower it back to the shoulder.
  5. 05Repeat for the prescribed repetitions and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Hang Power Clean & Push PressRelated variationKettlebell Hang Power Clean

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substituteBarbell Hang SnatchComparable substituteDumbbell Clean and PressComparable substituteDumbbell Squat CleanComparable substituteAlternating Kettlebell Hang Clean

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