Kettlebell Lunge Press

Muscles worked by the Kettlebell Lunge Press

Primary

Front DeltsAnterior DeltoidGlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring MusclesAbsRectus AbdominisTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, glute, glutes.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Lunge Press

1. Hold a kettlebell at shoulder height with one arm.
2. Step forward into a lunge with the opposite leg.
3. As you lunge, press the kettlebell overhead.
4. Lock out the arm at the top of the press.
5. Step back to standing while lowering the kettlebell.
6. Complete reps on one side, then switch.

Form tips

• Brace your core to resist leaning toward the loaded side.
• Keep your front knee tracking in line with your toes.
• Avoid arching your back as you lock out overhead.

At a glance

Kettlebell Lunge Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Lunge
• Barbell Reverse Lunge
• Dumbbell Lunge
• Kettlebell Offset Reverse Lunge and Press
• Kettlebell Rotational Lunge
• Lunge
• Reverse Lunge
• Air Bike

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-lunge-press",
  "name_en": "Kettlebell Lunge Press",
  "name_de": "Kettlebell-Ausfallschritt mit Drücken",
  "name_es": "Zancada con press de pesa rusa",
  "description_en": "A combination exercise pressing a kettlebell overhead with one arm while lunging, training legs, shoulders, and core.",
  "description_de": "Eine Ganzkörperübung, die einen Ausfallschritt nach vorn mit einem einarmigen Überkopfdrücken der Kettlebell kombiniert.",
  "description_es": "Un ejercicio de cuerpo completo que combina una zancada con un press de pesa rusa a un brazo.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "full_body",
  "primary_muscles": [
    "anterior_deltoid",
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "hamstrings",
    "rectus_abdominis",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "lunge",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Hold a kettlebell at shoulder height with one arm.",
    "Step forward into a lunge with the opposite leg.",
    "As you lunge, press the kettlebell overhead.",
    "Lock out the arm at the top of the press.",
    "Step back to standing while lowering the kettlebell.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Halte ein Kettlebell mit einem Arm auf Schulterhöhe.",
    "Tritt mit dem gegenüberliegenden Bein in einen Ausfallschritt.",
    "Drücke das Kettlebell beim Ausfallschritt über den Kopf.",
    "Arm oben vollständig strecken.",
    "Tritt zurück in den Stand und senke das Kettlebell.",
    "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Sostén una pesa rusa a la altura del hombro con un brazo.",
    "Da un paso adelante en zancada con la pierna contraria.",
    "Mientras haces la zancada, empuja la pesa rusa por encima de la cabeza.",
    "Bloquea el brazo en la parte superior del press.",
    "Da un paso atrás de vuelta a la posición de pie mientras bajas la pesa rusa.",
    "Completa las repeticiones en un lado y luego cambia."
  ],
  "tips_en": [
    "Brace your core to resist leaning toward the loaded side.",
    "Keep your front knee tracking in line with your toes.",
    "Avoid arching your back as you lock out overhead."
  ],
  "tips_de": [
    "Spanne den Rumpf an, bevor du in den Ausfallschritt gehst.",
    "Halte das vordere Knie stabil über dem Sprunggelenk.",
    "Beginne mit leichtem Gewicht, bis der Bewegungsablauf sicher sitzt."
  ],
  "tips_es": [
    "Mantén el abdomen firme para no inclinarte hacia el lado cargado.",
    "La rodilla delantera debe apuntar en la dirección del pie.",
    "Empieza con poco peso hasta dominar la coordinación del movimiento."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-lunge-press-start.webp",
      "peak": "images/flat/kettlebell-lunge-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-lunge-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.