Exercise of the Week: Suspended Kettlebell Split-Lunge
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
- 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
- Keep back straight and chest up
- Sit back into lunge
- Keep lunging knee behind toes