In this exclusive martial arts fitness video, John Spezzano shows you how to execute the overhead lunge with a kettlebell! John Spezzano is the author of The Martial Arts/Kettlebell Connection, which contains detailed photographic instruction on this kettlebell technique and scores of others to help your kettlebell training in the areas of strength, stability, stamina and flexibility.
As martial arts expert John Spezzano describes the first part of the exercise, “We grab the kettlebell with both hands, and give it a little bit of a swinging motion and bring it up with both hands and just let it land gently in what we call ‘the rack.'” Spezzano advises participants to not allow their wrist to “face up to the sky” but rather to be “nice and locked straight” with the elbow resting against the rib cage.
Next comes the push press, as Spezzano describes in the kettlebell exercise video: “[You’re] actually going to do a little bit of a squat and then use that upward momentum to get the kettlebell up and overhead.”
As in the first part of the exercise in the kettlebell video below, Spezzano advises, “Make sure when the bell is up, your wrist stays straight … wrist stays straight, elbow locked straight, shoulder pulled down into the socket.”
A 30-year veteran of the martial arts, John Spezzano is a Russian Kettlebell Certified instructor under Pavel Tsatsouline and a full instructor of both Jun Fan gung fu / jeet kune do concepts and the Philippine martial arts under Dan Inosanto. Spezzano is also qualified to teach maphilindo silat (under Inosanto), wing chun (under Francis Fong) and muay Thai (under Chai Sirisute).