KETTLEBELL REVERSE RACKED LUNGES
How to perform
Rack two kettle bells as shown in the picture and stay tall as you step back into a reverse lunge, alternate legs and try and tap your back knee on the floor (or come down as deeply as your body allows).
PURPOSE AND BENEFITS:
to build unilateral (single leg) strength as opposed to bilateral (dual leg) strength because when we run we push off one leg at a time so exercises of this sort are more sport specific for runners. Training unilaterally will also help highlight any imbalances between legs. Another important aspect of this exercise is that the weight is loaded in the front of the body. Therefore this exercise not only tests the strength in your legs and glutes but it also tests the strength in your abdominals, low back and shoulders which is critical for all heavy carries in a Spartan Race (especially the bucket carry and atlas carry). Other benefits of this exercise include single leg stability which can help mitigate all sorts of injuries, especially knee and IT band problems.