Lunge, the front (right) leg is placed on the floor with a right angle at the knee joint, the rear (left) leg is placed on the floor on tiptoe only, with the thigh and lower leg also at approximately a 90 degree angle. One arm (right) is supported on the hip, the left arm is bent and holding the weight in the hand (dumbbell or kettlebell) so that the weight is next to the head at ear level. From this position, straighten the front leg and simultaneously push the back leg off the floor to reach a standing position in one fluid movement. While performing the movement, push the bent arm with the weight in your hand vertically upwards (hold the arm up). The other arm remains supported on the hip. Then bring the left leg back and bend the right leg to return to the starting position in a lunge. The playing arm is also bent back to the starting position.
Attention:
Always keep the front knee behind the tip of the foot and centred over the foot, upper body upright and abdomen tensed.
Lighten:
Lower your upper body less (greater angle in the knees); without additional weight (dumbbell or kettlebell).
Harden:
More weight; additional weight (on the back foot).
