Lunge Forward Single Arm Down with One KB

This is an advanced lunge movement performed with weights held in the rack position and challenges strength and proprioception in this pattern.

Grab a kettlebell in one hand and begin with the weight in the down position at the side. Lunge forward with the leg that is opposite to arm that is loaded. Make sure that the foot contacts the ground with the heel and the forefoot.
 
Lower the body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with the floor. Return to the original standing position by using both legs to come out of the position.