Today I’m going to share one of my new favorite exercises with you.
It’s called the kettlebell threaded lunge and it very well may be the best lower body exercise that you’re NOT doing.
This exercise works your lower body in all 3 planes of movement to help build bulletproof knees to prevent unwanted injuries for both recreational and competitive athletes.
Plus, the passing of the kettlebell between your legs, whether it be in an inside or outside passing format, forces your abs and lower back muscles to work hard to fight against unwanted spinal flexion to really build a rock solid core.
Lastly, it’s just a fun movement. It’s like juggling a kettlebell while doing lunges which is a lot more exciting than just plain old lunges, ha!
Watch the 60-second video complete Level I, II, and III progressions so you too can thread your way to leaner, sexier legs:
Threaded Lunges
Start by holding the kettlebell in one hand off to your side
Step backward into a reverse lunge and pass the kettlebell underneath the front leg, into the opposite hand
As you return to standing keep the kettlebell in the hand that it is currently in
Step back with the opposite leg, once again pass the kettlebell underneath the front leg into the initial hand
Repeat this pattern, alternating sides
Crank it!
BJ
PS- Check out the latest Kettlebell Kaos soundtrack below:
KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!
This product includes:
- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)
- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)
- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)
- There are 3 main types of complexes listed below in order of difficult from easier to hardest:
1.) Succession: complete all reps/time of a certain drill before moving to the next drill
2.) Sequence: shift from one drill directly into another until you complete the entire complex
3.) Combination: join several drills together to form one smooth drill
- Complexes are not limited to kettlebell training as you can also perform dumbbell, barbell, bodyweight, band, suspension training, med ball, and cable complexes
The Top 6 Ways to Build a Perfect Complex
1.) Choose the load for a given complex based on the load you can use for your weakest movement within the complex. In other words, if your weakest movement is the push press in a complex, be sure to select the appropriate load for the prescribed rep total or work period for the push press and use that same load for all other movements.
2.) Place your weakest movements earlier on in the complex when you are most fresh. Examples include weak sides (weak arm, weak leg, weak rotation to one side), lagging muscle groups (glutes, upper back, hamstrings), and lagging movement patterns (hip-dominant and upper body pulling movements).
3.) Place higher skill movements that require lots of coordination and motor skill earlier on in the complex when you are most fresh. Examples include olympic lift variations like snatches, cleans, and jerks.
4.) Place fast, explosive, and power training movements earlier on in the complex when you are most fresh. Examples include ballistic kettlebell exercise variations and bodyweight plyometric exercise variations like squat jumps, plyo push-ups, and box jump.
5.) Ensure proper exercise flow by ordering the exercises in your complex to allow for smooth, seamless transitions. For example following KB Goblet Squats with KB 2-Arm Overhead Presses is ideal because the holding position at the top of each exercise is the same.
6.) The only limitations when performing complexes are skill set, paint tolerance, exercise recall, and fitness level. However, the exercise selection and ordering for complexes is unlimited!
The Workout of the Week!!
1- KB Push-up
2- KB 2-Arm High Pull/Swing
3- KB Goblet Squat
4- KB 1-Arm Clean and Press (L)
5- KB 1-Arm Clean and Press (R)
6- KB Threaded Lunges
Crank it!
BJ
PS- Check out the latest Kettlebell Kaos soundtrack below:
KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!
This product includes:
- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)
- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)
- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)
Crank it to this kettlebell succession complexes soundtrack powered by interval training workout music by Workout Muse, the world’s most trusted source for fitness music.
YOU WILL PERFORM 6 CONSECUTIVE 30-SECOND WORK SETS FOLLOWED BY A 1-MINUTE REST AND TRANSITION. YOU WILL PERFORM THIS 4-MINUTE SEQUENCE UP TO 5X FOR 20 TOTAL MINUTES.
Complexes Defined:
- Choose 2 or more exercises using the same implement or load and then perform for either a certain number of reps or time
- The key to properly performing complexes is that each exercise is performed back-to-back without any rest between exercises. In other words, you should not put the implement or load down at any point until completing all exercises within a given complex
- Like anything in fitness, progressive overload is the key to building lean muscle, burning belly fat, and improving conditioning. Complex progression is accomplished in any of the following ways:
a.) Increasing the Number of Exercises within the Complex: Moving from a 2-exercise complex to a 4-exercise complex and then to a 6-exercise complex
b.) Increasing Intensity: Using heavier loads and/or more advanced exercise variations within each complex
c.) Increasing Density: Complete more reps with a given load within the same work period or complete the same reps or more with a given load while employing shorter rest and transition periods between complexes
Crank it!
BJ
PS- Check out the latest Kettlebell Kaos soundtrack below:
KK Succession Complexes Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!
This product includes:
- ONE KK Succession Complexes Interval Workout Music mp3 Soundtrack ($19.95 value)
- TWO KK Succession Complexes Follow-Along mp4 Workout Videos ($19.95 value)
- ONE KK Succession Complexes Exercise Guide E-Book PDF ($4.95 value)
- The Kettlebell Kaos Succession Complexes Soundtrack
- A Killer 6-Exercise Kettlebell Complex Workout
- The Kettlebell Threaded Lunge
- The Difference Between a Push Press and a Jerk
Crank it!
BJ
PS- STAY TUNED FOR NEXT WEEK’S SHOW FEATURING:
- Crank it to more killer kettlebell kaos workouts
- Learn how to use other training tools with these KK workout templates
- Discover the top 5 kettlebell exercises to burn belly fat
How to Perform Kettlebell Snatches and Cleans without Wrist Pain!
Hey BJ,
Ive been using kettle bells for about 8 months now and LOVE them. My only problem is that I get very sore and sometimes bruised on the top of my wrists (I have small wrists to begin with). I cant do snatches or cleans without heavily wrapping up my wrists. Any suggestions?
Thanks,
Karen
Seattle, WA
The biggest complaint with kettlebell training, is the bruising that can occur on the back of the wrists from cleans and snatches. The good thing about this is kettlebell training has instant feedback, so if it hurts (meaning if you’re getting bruised) something isnt right.
It’s all about form. For kettlebell cleans the biggest mistake is using a kettlebell that is too light. The clean is one of those exercises that benefits from using a heavier kettlebell to perfect the form. If you find that the kettlebell is still flopping down on your wrist and causing impact and pain try doing your cleans in front of a wall. This helps to control the arc of the kettlebell and should greatly decrease the amount of impact you feel on your wrists.
For snatches, practice your one arm high pulls before moving to snatches, pay close attention to how the kettlebell feels at the top of the high pull, notice the point in which the kettlebell feels weightless, this weightless point is key in kettlebell snatches. Once you have perfected your high pulls, start to work on the snatch by punching your hand through the handle of the kettlebell at the weightless point. You want to play a proactive component in kettlebell snatches and make sure that you get your hand around the kettlebell rather than the kettlebell going around your hand; be sure to keep a lose grip on the kettlebell during both cleans and snatches, a grip that is too tight will increase the amount of impact you feel.
Brought to you by Workout Muse, the worlds most trusted source for fitness music. Special thanks to Pamela MacElree of Kettlebell Athletics for assisting with the answer to this question
• Perform 2 standard kettlebell swings to grease the groove
• At the peak of your swing have a trusted training partner launch the kettlebell back down between your legs, slowly at first and build up to as much force as possible while maintaining perfect form
• Quickly change directions at the bottom of the swing and repeat
Brought to you by Workout Muse, the worlds most trusted source for fitness music.
Crank it!
BJ
PS- Don’t miss out on the brand new KK Continuous 30-Second Movement Ladders Interval Training Workout mp3 Soundtrack- Special Limited-Time Introductory Price of ONLY $19.95!!
This product includes:
- ONE KK Continuous 30-Second Movement Ladders Interval Workout Music mp3 Soundtrack ($13.95 value)
- TWO KK Continuous 30-Second Movement Ladders Follow-Along mp4 Workout Videos ($19.95 value)
- ONE KK KK Continuous 30-Second Movement Ladders Exercise Guide E-Book PDF ($4.95 value)
Kettlebell Kaos Continuous 30-Second Movement Ladders
Crank it to a killer kettlebell ladder workout using kettlebell exercises powered by interval training workout music by Workout Muse, the worlds most trusted source for fitness music.
YOU WILL BEGIN BY PERFORMING 1 MOVEMENT FOR 30 SECONDS FOLLOWED BY A 30 SECOND REST. IN EACH SUBSEQUENT ROUND YOU WILL PERFORM ONE ADDITIONAL MOVEMENT FOR 30 SECONDS IN AN ASCENDING MOVEMENT LADDER FORMAT. YOU WILL PERFORM 6 TOTAL ROUNDS:
Kettlebell Kaos Continuous 30-Second Movement Ladders
YOUWILLBEGIN BY PERFORMING 1 MOVEMENTFOR 30 SECONDSFOLLOWED BY A 30 SECONDREST. IN EACHSUBSEQUENTROUNDYOUWILLPERFORMONEADDITIONALMOVEMENTFOR 30 SECONDS IN AN ASCENDINGMOVEMENTLADDERFORMAT. YOUWILLPERFORM 6 TOTALROUNDS
- Perfect for density and endurance training as you gradually increase your total work period with additional 30 seconds of work each round while keeping the rest and transition period constant at a short 30 seconds
- Allows you to frontload work on exercises that you need to improve upon the most including: unilateral exercises where you have a weak side, exercises that work lagging body parts (e.g. weak glutes, upper back, etc.), or high skill movements like cleans and snatches
- Adding a new exercise to each round really mixes things up and provides tons of variety to add some extra excitement to your workouts
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