Upperbody Rotation in Lunge with the Smashbell
- Degree of Difficulty 60% 60%
Kettlebell Exercise for the Legs and Trunk
- Stand in lunge positon.
- Hold Smashbell with extended arms in front of the chest.
- Rotate the body to the side, Smashbell moves to the side.
- Bring it back in front of the body.
- And rotate it to the other side.
- To make the lunge position simply step 1.5m forward. Pay attention that the knee does not bend over the toes. The toes from both feet should point forward. The back foot brings the heel slightly off the ground, so that it is comfortable and so that the balance can be kept.
- The Smashbell is held by both hands with extended arms in front of the body at chest level. Eyes look forward.
- While exhaling, rotate the body to the side. The arms remain extended and the hips stay pointed forward. The body rotates with the lateral stomach muscles. The eyes are are kept on the Smashbell during the movement.
- While inhaling the upper body is rotated back to the front and the Smashbell is brought again in front of the body. The arms stay extended.
- During the next exhale, the rotation will then be executed in the opposite direction.
The hips are held straight and parallel to the floor, so that all of the strength comes from the trunk muscles.
Additional exercise instructions
The Front Side Squat is an exercise with the Smashbell that strengthens the legs statically. The upperbody is also trained by the trunk rotation.
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