20 kg./44 lbs. Kettlebell Static Lunge Orbit - age 53, November 6, 2022, 6:00 pm I’ve been tight in the knees and hips since Friday, so this exercise always helps me unload muscle tension by holding them in a loaded stretch while bracing with my breathing. My focus is on lowering the left knee as far as possible without resting it on the ground. Since my right leg is forward, I like to orbit to that side first. The Three Rules of the Orbit -Keep all parts of the kettlebell below the top of your head the entire time. -Don’t move your head. -Don’t touch your head with any part of your arms of the kettlebell. What keeps me from falling over is dependent on how strongly I occupy and maintain the low position of a compromised split stance. This exercise will hold you down for 20 seconds or longer if you’re being honest with yourself. I’m telling you that because you’re going to practice cyclically breathing and bracing with your torso musculature as you do this. Start with a 5 lbs. or lighter weight, and practice moving and stretching your rib cage and midsection in order to make the space for the weight to clear the head. If it feels like your arms are just circling the weight around your head, stop and squeeze your upper arms against your ribs and start moving your rib cage. You should feel that your CORE is what’s moving and steering your rib cage, bringing the kettlebell along for the ride. I need to have dinner with my ohana. Much aloha🌺