Kettlebell Kickboxing ™ Muay Thai Series: Teep-Lunge (and how to make it better)
You’ve likely used the term “kicking your own butt” to describe the no-holds-barred attitude you apply to your glutes training. Now’s your chance to take this phrase from figurative to literal with Kettlebell Kickboing ™ ‘s trademark fat busting, butt lifting motion- the Lunge-to-teep.
What it is The front push kick – also known as the “teep” – is commonly found in Thailand’s national sport, the kickboxing art of Muay Thai. This kick can generate a lot of power, knocking down an opponent with the force generated directly from the gluteus maximus.
What it does Pairing the front push kick with a reverse lunge allows for maximum muscle recruitment while helping to train stability, transfer of force and power production. As an added bonus, this two-in-one exercise will pay off with a higher than average calorie burn and will help further contour your glutes.
Front Push Kick to Reverse Lunge:
The Step-by-Step to your KB Muay Thai Lunge Series
TO DO: Three to four sets of 20 reps (each leg) OR Use your Martial HIIT ™ and perform this for a a minute on – thirty seconds off (3 rounds)
*** You can alternate sides or keep each side for a straight minute and on your third minute- alternate.
* Begin by assuming a natural shoulder-width stance. Keep your hands fisted in front of your chin.
* Bring your leg up as though you are going to knee someone, then extend your leg to kick forward. TIP: Think about pushing against an imaginary chest-high target in front of you.
* Instead of dropping your leg, swing it behind you as you bend your supporting leg, lowering in to a reverse lunge. Contract your glutes and hold for two counts.
* As you stand, move right into your front kick, using the same leg.
* Complete all reps on one side, then switch to the other.
* Last tip- as Dasha always says in class (when you teep, you have to pretend you are stuck in your closet and you are trying to ‘push-kick’ the door down.
Maximize your effort
* Before you start: Hold a fifteen pound kettlebell in each hand to intensify the move. Or rack one kettlebell over lunging the leg (holding it tight to the body).
* When you kick: Make sure your kick is explosive yet stable and that you use more muscle strength then momentum.
* As you lunge: Take a big step back. This will hit the glutes more then a short lunge, which focuses on the quadriceps.
Make it Harder
* Add a KB Press at the top of your lunge (alter your feet are back, at start position)
* Add a KB Press at the bottom of your lunge (at the point when your feet are apart and you are in full lunging position)