Kettlebell Offset Reverse Lunge and Press

Muscles worked by the Kettlebell Offset Reverse Lunge and Press

Primary

Front DeltsAnterior DeltoidGlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

HamstringsHamstring MusclesObliquesOblique AbdominalsTricepsTriceps 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 Offset Reverse Lunge and Press

1. Hold a kettlebell at shoulder height on one side.
2. Step backward into a reverse lunge with the opposite leg.
3. As you reach the bottom of the lunge, press the kettlebell overhead.
4. Drive through your front heel to return to standing.
5. Lower the kettlebell back to shoulder height.
6. Complete reps on one side, then switch.

Form tips

• Keep your hips square as you step back into the lunge.
• Brace your trunk to resist bending toward the loaded side.
• Lower your back knee with control instead of dropping into the bottom.

At a glance

Kettlebell Offset Reverse Lunge and 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 Lunge 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-offset-reverse-lunge-and-press",
  "name_en": "Kettlebell Offset Reverse Lunge and Press",
  "name_de": "Kettlebell-Rückwärtsausfallschritt und Drücken (versetzt)",
  "name_es": "Zancada inversa con press desequilibrado de pesa rusa",
  "description_en": "A reverse lunge with a single kettlebell pressed overhead, the offset load challenging balance and core stability.",
  "description_de": "Eine Kombinationsübung aus Ausfallschritt nach hinten und einarmigem Überkopfdrücken, bei der die einseitige Last den Rumpf zusätzlich fordert.",
  "description_es": "Una zancada inversa combinada con un press de pesa rusa a un brazo, con carga descompensada que exige estabilidad del core.",
  "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",
    "obliques",
    "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 on one side.",
    "Step backward into a reverse lunge with the opposite leg.",
    "As you reach the bottom of the lunge, press the kettlebell overhead.",
    "Drive through your front heel to return to standing.",
    "Lower the kettlebell back to shoulder height.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Halte ein Kettlebell auf einer Seite auf Schulterhöhe.",
    "Tritt mit dem gegenüberliegenden Bein in einen Rückwärtsausfallschritt.",
    "Am tiefsten Punkt des Ausfallschritts das Kettlebell über den Kopf drücken.",
    "Durch die vordere Ferse drücken und aufstehen.",
    "Kettlebell zurück auf Schulterhöhe senken.",
    "Absolviere die Wiederholungen auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "Sostén una pesa rusa a la altura del hombro en un lado.",
    "Da un paso hacia atrás en zancada inversa con la pierna contraria.",
    "Al llegar a la parte inferior de la zancada, empuja la pesa rusa por encima de la cabeza.",
    "Empuja con el talón delantero para volver a ponerte de pie.",
    "Baja la pesa rusa de vuelta a la altura del hombro.",
    "Completa las repeticiones en un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your hips square as you step back into the lunge.",
    "Brace your trunk to resist bending toward the loaded side.",
    "Lower your back knee with control instead of dropping into the bottom."
  ],
  "tips_de": [
    "Halte Becken und Schultern gerade, auch wenn die Last einseitig zieht.",
    "Setze den hinteren Fuß kontrolliert ab, ohne das Knie auf den Boden zu schlagen.",
    "Drücke die Kettlebell erst, wenn du in der tiefen Position stabil stehst."
  ],
  "tips_es": [
    "Mantén el torso erguido frente a la carga descompensada.",
    "Bloquea el codo arriba con la muñeca firme y recta.",
    "Si pierdes el equilibrio, acorta un poco el paso atrás."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-offset-reverse-lunge-and-press-start.webp",
      "peak": "images/flat/kettlebell-offset-reverse-lunge-and-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-offset-reverse-lunge-and-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.