The Weighted Lunge With Swing exercise is a dynamic full-body movement that targets multiple muscle groups including the legs, glutes, core, and shoulders. It combines the traditional lunge with an overhead swinging motion to increase the intensity and difficulty of the exercise.
How to perform
Step by step instructions for the Weighted Lunge With Swing exercise:1. Start by standing with your feet shoulder-width apart, holding a dumbbell or kettlebell in both hands at chest level.
2. Take a big step forward with your right leg, lowering your body into a lunge position. Your front knee should be bent at a 90-degree angle and your back knee should almost touch the ground.
3. As you lower into the lunge, swing the weight overhead in one continuous motion, keeping your arms straight.
4. Push through your front heel to straighten your right leg and return to the starting position, bringing the weight back down to chest level.
5. Repeat the lunge and swing motion on the other leg, stepping forward with your left leg this time.
6. Continue alternating between right and left lunges with swings for the desired number of repetitions.
7. Remember to engage your core and keep your upper body steady throughout the exercise to maintain proper form and balance.
8. To increase the intensity of the exercise, you can use a heavier weight or perform the lunges and swings at a faster pace.
Equipment required
Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.