Kettlebell Swing + Curtsy Lunge Combo for Boosting Leg Strength
Recently, Instagram user paradigmofperfection posted a video of herself incorporating the kettlebell swing with alternating curtsy lunges. These are different than reverse lunges and require more concentration and balance to execute. As you’ll see, a total of six lunges are performed. Then she continues on to only perform double-handed kettlebell swings.
If you pay close attention to each lunge, you’ll notice that her planted foot remains fixed. This shows extraordinary flexibility but also ensures a smooth transition. There is no pivoting of the planted foot which forces further stretching than a typical reverse lunge. Also, watching the lunging foot, the heel never touches the floor which makes balancing a little more difficult.
It’s hard not to appreciate paradigmofperfection’s choice of a curtsy lunge over a traditional one. The motion certainly resembles such an act! What’s also impressive is the size of the kettlebell. When asked by a commenter, it was reported that the kettlebell portrayed is most likely 24kg (53 lbs.)! That’s nearly 20 pounds heavier than the suggested weight for the average male who is new to kettlebells. Doing swings alone at that weight is exhausting enough. Can you imagine the burn you’d feel on your legs combining those lunges?
Step-By-Step Instructions for the Kettlebell Curtsy Lunge
Even though this kettlebell exercise is rated for beginners, it’s not very common. When searching for kettlebell exercises, you’ll most likely come across variations of swings, squats, presses, and lifts. At best, normal lunges might be thrown into the mix on occasion. While you should probably have regular and reverse lunges mastered first, it’s not like the curtsy lunge is overly complex.
The below video goes into great detail of how your body should be positioned every step of the way. The speed at which you perform this kettlebell exercise should feel natural and not rushed. It’s much more beneficial and safe to do it correctly than try to get as many reps in as possible. Once you have it figured it out, it’s easy enough to combine with other exercises as paradigmofperfection did with the swing.