Exercise of the Week: Suspended Kettlebell Split-Lunge

October 17, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Suspended Kettlebell Split-Lunge, an exercise that increases lower-body strength and stability.

Who’s Doing It

  • Henrik Zetterberg, Detroit Red Wings LW

Muscular Benefits

  • Increases single-leg strength
  • Improves balance and stability
  • Increases core strength

Sports Performance Benefits

The primary purpose of the Suspended Kettlebell Split-Lunge is to increase single-leg strength, which is critical for developing speed in any athlete. Skating and sprinting are performed one leg at a time, and this exercise equalizes strength on both sides of the body so you can move powerfully in all directions.

Suspending your rear leg creates instability to develop lower-body balance and stability, improving agility and reducing the chance of injury. Holding the kettlebell forces your core to engage, helping your upper body remain stable during a lower-body movement.

Suspended Kettlebell Split-Lunge How-to

  • Assume split stance with back foot in suspension strap
  • Hold kettlebell at shoulder opposite front leg
  • Bend front knee to lower into lunge; maintain balance
  • Drive up out of lunge to return to start position
  • Repeat for specified reps
  • Perform set with opposite leg

Sets/Reps: 3-4x8-10 each leg

Coaching Points

  • Keep back straight and chest up
  • Sit back into lunge
  • Keep lunging knee behind toes
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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