One exercise that can do it all!

This one has it all! But it’s a mouthful… 

Single Kettlebell Reverse Lunge Knee Strike & Hold (sooo many words!) 

This one exercise can… 

✅Improve your balance

✅Strengthen your core

✅Build leg strength 

✅Help stabilize your knees

✅Improve your coordination

✅Increase your conditioning

See the bottom for pro tips. Save the video for future reference, and feel free to share it with friends.

The balance benefits are pretty obvious, especially with a full-second hold at the top of the knee strike. 

The single KB engages the contralateral core stabilizers for improved pillar strength. 

Training the knee to track over the middle toes while moving deliberately through the reverse lunge will help stabilize your knees. 

Complex moves like this give our neurological system a huge boost that helps improve our coordination. 

These will get your HR bumping when you do sets of 10 or more per side. 

Pro-tips: 

#1 Keep a proud chest with chin level

#2 Hold the KB on the side of the leg that lunges backward. This puts the load on the unsupported side, which will boost core stability

#3 Touch the foot to the floor between reps and as needed to stay balanced

#4 Use your free arm for balance and as a horizontal stabilizer

#5 Try to find a rhythm that allows you to get multiple reps without touching the floor  

#6 If you need an assist for balance, try these along a wall with the fingers of your free hand gliding on the wall

#7 If you’re really struggling to maintain balance, master these without any weight first, then add light weight until your muscular endurance and coordination improve

Like strength and muscle mass, balance, coordination, and joint stability will weaken through lack of use. Sure, aging plays a role, but most of the erosion we experience is because of neglect.