Kettlebell Lateral Walks

by National Council on Strength and Fitness (NCSF)


Kettlebell Lateral Walks integrate sagittal and frontal plane actions to encourage greater functional efficiency in the lateral chains. The movement combines ballistic acceleration in the sagittal plane with controlled movement in the frontal plane so that the resistance is managed over a changing base of support. The hip and trunk synergy provides the control mechanism over the resistance while ab/adductors account for bi-symmetrical movement without hip translation. The exercise is not for beginners as bell knee contact is a concern with those who lack the requisite coordination. The exercise though is ideal for improving multiplaner movement efficiency and can be used in an integrated program for total body conditioning as well as conditioning programs that address athletic performance.

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