RDL to Lunge Kettlebell Circular Swaps, as performed here by Olivia @livmalinowski1 of Evolve Fitness S&C and starting catcher on Audubon High School’s softball team, are one of the best movements for maximizing perfect lunge mechanics. There are many components that make this movement so effective, starting with the board that Olivia is performing the lunge on. The narrow width of the board forces the lifter to perform an in-line lunge where if Olivia were to drag her back foot up to her front foot it would intersect with the front foot. This technique reinforces ideal hip positioning and results in maximizing power output. This particular board is used by Functional Movement Systems @functionalmvmt in their Functional Movement Screen (FMS) to assess the In-Line Lunge. When performing a lunge in this fashion you will notice that it also effects every other movement pattern that you perform as your hips will be properly aligned which promotes proper spinal alignment and as a result every movement that you perform will feel more locked in, fluid, and powerful. If you are accustomed to performing lunges with a wider stance you will notice that performing lunges in this fashion will improve your functional range of motion as well. Another aspect of this movement is the circular kettlebell swap. This idea originated from Dr. Joel Seedman’s @dr.joelseedman_ahp kettlebell lunge swap. Performing these circular swaps forces Olivia to generate full body tension from her feet to her core in order to stabilize herself. Tension in her feet involves pushing her big toe into the ground and pushing her foot out to the side which activates the muscles in her feet and stacks her ankles, knees, and hips. Even though all we see is Olivia going straight up and down, she is actively pushing her front knee out to the side and pushing her butt back, which is exactly what she does during all other lower body movements. When you begin performing these lunges you will likely notice an immediate improvement in your sprint speed and mechanics.