Kettlebell Lunge
A kettlebell lunge is a lunge performed while holding one or more kettlebells. The load position changes balance and joint demands.
Movement and loading
A kettlebell may be held at the side, in front-rack or goblet position while performing a forward, reverse, walking or stationary lunge. These choices alter balance and loading; the lunge involves hip, knee and ankle motion, with joint work depending on technique and external-load position. A knee moving beyond the toes is not by itself evidence of injury.
Anterior-lunge external-load biomechanics study · ACSM resistance-training position stand 2026
Use for HYROX® training
HYROX® competition uses a supplied sandbag, not kettlebells, for 100 m of walking lunges at station seven. Kettlebell lunges can train general lower-body strength and task-related patterns but do not reproduce the exact implement or guarantee faster racing. Choose load, range and progression from current capacity and control rather than a universal starting weight or schedule.
HYROX® Singles Rulebook 2026/27 · ACSM resistance-training position stand 2026
FAQ
Which hold should I use?
Choose a hold you can control and that matches the training goal; each changes balance and loading.
Is it the same as the HYROX® station?
No. The competition station uses a sandbag and its current movement standard.
Repz identifies whether your Sandbag Lunges station is costing you time relative to your competition. Our training engine programs the exact lunge volume and loading you need to close the gap. Start your free plan and build race-ready legs.
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