Kettlebell Contra-Lat Lunge

I learned this exercise from a kettlebell guru named Steve Cotter a few years ago and have been using it with my athletes ever since.   First take two kettlebells that you know you can safely perform a forward lunge with.  Snatch or press one of the kettlebells above your head and stabilize that weight with the shoulder and core musculature.  Leave the other kettlebell hang by your side.  Contract the abdomin by drawing the belly button in towards the spine (you should still be able to breath).  Keep this type of contraction throughout the  entire exercise.  Step forward with the opposite leg to the arm that is holding the kettlebell above the head (as demonstrated in the video) until you have created a ninety degree angle in the knee.  Then return to the standing position and repeat with the same leg for the desired number of reps.

The magic of this exercise is not that it is a total body exercise but the neurological firing that is taking place as the exercise is being executed.  The positioning of one arm above the head as you step forward with the opposite foot sends a signal through the body similar to any overhead throw, pull, or sprinting motion.  By making an athlete more aware of thier midsection throughout this movement; we can enhance the muscluar firing in the core that takes place in most athletic movements.  Please read that again and think about that for a moment.  This is exactly what is meant when a strength coach refers to training the neurological system instead of training the muscular system.

The contra-lat lunge is an awesome exercise for any athlete to do.  Although I prefer to use kettlebells; dumbbells can also be used instead.  Many of my clients have also benefitted from this exercise.  If you have never tried this, please give it a go and let me know what you think of it.  Trust me, you will not be disappointed.

Train for results,

Jerry