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my name is luke baden i am a kettlebell
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the exercise i'm going to go through
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today is just a simple
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goblet lunge with the kettlebell prime
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movers are still going to be quads
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erectors and core working like crazy to
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stabilize that weight
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because i'm using the goblet position my
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deltoids and my lats are also going to
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really hard to hold this position so
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kettlebell goblet lunges
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and we need to clean the kettlebell so
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set up malleolus ankle bone in line with
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the horns the bell we're going to chop
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and drop the hips we're going to pack
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the shoulders okay so squeezing shoulder
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blades back and down flattening the
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pushing the floor away kettlebell stays
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t-shirt tight and hands slide around the
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so aggressively forcefully pushing the
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floor away kettlebell t-shirt tight
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hands slide around the horns and i find
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the front rack position i'm gripping the
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horns as hard as i can
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i'm squeezing the shoulder blades back
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and down i'm using the lats
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to really flatten the humerus the upper
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the upper part of the arm into the side
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chest is up from here i'm i need a hip
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width so rather than a squat where it's
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i want to be directly under my hips okay
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now common mistake is when people step
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they imagine themselves as if they're on
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i want you to imagine as if you're on
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width i want you to retain that through
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i take a long step back keeping the
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search for the back knee to tap the
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hip width stance so i've not come on to
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a tight rope from there
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i drive back to center by pushing the
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i'm gonna alternate sides drive the
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and stand tall long steps back
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back knee taps the floor standing tall
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first one i've already outlined and that
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set this hip width and then lots of
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as if they're on a tightrope and lose
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their balance then the other one is
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going to be the knee traveling
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towards the midline of the body we never
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want the knee to come across the body in
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so drive it the opposite way or just
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straight another common mistake will be
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so many people will keep this back knee
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from bending and think that they're
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doing lunges unfortunately they're not
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okay so we're searching for that back
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knee to bend the back need to tap the
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to drive up and stand tall so it's going
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step if you haven't got the mobility i
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learn the movement just with body weight
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so often it isn't a lack of mobility
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it's just that you're losing your
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you're kind of not used to the movement
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so you kind of get into this point where
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you feel like you can't go any further
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and then you're driving back and if you
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add load to that equation
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you're never going to get that full
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range so the most important thing
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is to take our time even if you want to
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hang off something you want to hold the
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just so you've got that balance
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searching for that back knee to tap
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and then changing sides if the back knee
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even when you were doing this
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if the back knee still cannot get down
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is to put a yoga block as your target
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and get your back knee to yoga block and
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then as the weeks unfold
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take away the block and get closer to
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that was a kettlebell goblet lunge but
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goblet reverse lunge even but remember
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with dumbbells you can do it with double
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kettlebell double dumbbells and if
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you're advanced you could probably do it
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a barbell but i would advise you stick
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those dumbbells or kettlebells so i hope
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you found that video useful
