Exercise of the Week: Suspended Kettlebell Split-Lunge | STACK
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

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
Advertisement
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes