Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step laterally, hinge at hips, and bend the lunging knee to lower into a side lunge, keeping the other leg straight. Grip the kettlebell at the bottom of the lunge. Drive explosively through the heel to return to standing, cleaning the kettlebell to a racked position at the shoulder. Maintain a tall posture with a braced core, then lower the kettlebell to the ground or swing into the next rep. Alternate sides.
Maintain a proud chest and neutral spine throughout the movement to prevent rounding of the upper back. Ensure your knee tracks directly over your toes during the lunge to protect your knee joint and maximize stability. Initiate the upward drive from your hips, not your arms, to generate power and engage your glutes and hamstrings effectively. Focus on catching the kettlebell smoothly during the clean, absorbing the force with your legs and core to avoid injury. Keep your core tight and avoid twisting your torso, as this can compromise your balance and reduce the effectiveness of the exercise.
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