What equipment do you need for the lunge press?

You need kettlebell to do the lunge press.

What is a good lunge press?

For men, a good lunge press is about a 26 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 70 lb. For women, the standards run from about 10 lb to 70 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Kettlebell

Lunge Press

How to do the lunge press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Kettlebell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Lunge
Mechanic: Compound

Find more:Quads exercises Kettlebell exercises

How to do it

Hold a kettlebell in the rack position at shoulder height. Step into a lunge and as you drive back to standing, press the kettlebell overhead. Lower the weight back to your shoulder before the next rep.

1Push through the mid-foot and feel your quads engage as you extend your knees
2Press overhead while keeping your ribs down; you should feel your shoulders and triceps working
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't shrug your shoulders or overarch your lower back; keep the movement controlled
Don't use momentum or rush through the reps, quality trumps quantity