Isometrics (holds/pauses) might not be sexy but they do help you to build strength, movement quality and durability. That all sounds pretty sexy to me! 💃🏻💃🏻
The Kettlebell 1-Side Lunge Hold is a great exercise for developing strength and quality of movement in your lunge pattern. A strong, high quality lunge pattern translates to better lower body acceleration, speed and deceleration skills. The 1-sided kettlebell hold challenges your core while you keep the lunge position. This exercise is also helpful for improving tissue quality of your patellar tendon.
🔑🔑 COACHING KEYS:
Keep the kettlebell close to your chest. Engage your core as if you're about to take a punch. Avoid arching through your low back. Let your knee on the front leg lean forward so it just barely hides your toes when you look down.
⚙️⚙️ HOW TO USE:
Use this exercise to help improve a wonky lunge pattern, address anterior knee/patellar tendon soreness or as part of your warm-up. Shoot for 2-4 sets of 15-45sec holds.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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