Kettlebell Walking Lunges- 5 Different Ways

Kettlebell Walking Lunges


I love walking lunges.




Because they do two things at the same time; they target your entire lower body, and they give you a heart pumping workout. 


Of course, you can use dumbbells but you can a bit more creative with some kettlebells.


Let’s take a look at five different ways you can use kettlebells with your walking lunges.



Two Kettlebells At The Rack Position

Two Kettlebell At The Rack Position

This variation of a walking lunge is a tough one. To be honest, all the following examples are also tough. But this one will allow you to carry the most weight. So it is physically demanding in that sense.


The placement of the kettlebells in this position will challenge your core stability.


Quick tips on how to get the most of this exercise:


  • You want the kettlebells at the rack position. A common mistake is to flare the elbows out while carrying the elbow in this position. That is not a rack hold. Your elbows should be very close to your ribs.
  • Don’t do sissy lunges. Make sure the back knee comes very close to the ground when you lunge.




Walking Lunges With Presses

Walking Lunges With Presses

Ok fine, this one can be really grueling as well. As if carrying the kettlebells at the rack position wasn’t enough, in this variation you have to press the kettlebells as you are standing up from the bottom position of your lunge.


This is a multi-joint exercise that will leave you breathless after a couple of steps (some of you might even like that).


  • To press the kettlebells effectively, do not wait to press them after you have stood up. Instead, press them as you are standing up.
  • Make sure you fully extend your arms when you complete the press.
  • The kettlebell should be directly on top of you, and not in front of you or behind you at the top position.



Walking Lunges With One Kettlebell Overhead

Walking Lunges With One Kettlebell Overhead

The purpose of this one is not to go too heavy, but just enough to challenge core and shoulder stability.


  • Keep a straight arm close to your head.
  • Press through the kettlebell’s handle. You don’t want to hyperextend your wrist.



Walking Lunges With Asymmetrical Loads

You’re going to grab two different size kettlebells in this variation. Pick one that is somewhat heavy and pair it with one that is a little less in weight. You should feel this throughout your core.


  • Perform a few lunges for a specified length or rep and then switch the kettlebells to the opposite side and continue with your kettlebell walking lunges.



One Kettlebell At The Rack Position And The Other One Overhead

There’s a lot going on with this one. You would have to control one kettlebell on top of you while keeping the opposite one at the rack position.


  • Take your time with this one. No need to go fast.
  • The arm that is being used to rack the kettlebell needs to be close your body
  • The arm that is carrying the kettlebell overhead should not deviate away from the body too much,



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