For hybrid & fitness racing
For hybrid & fitness racing, kettlebell swing and walking lunge score the same on every criterion.
Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Kettlebell Swing. Hip power and grip endurance in a conditioning format.
Walking Lunge. Close to the sandbag-lunge station. Practise the pattern before you load it.
For glute growth, walking lunge rates well ahead on our research criteria: more stretch, more of the work on the glutes. Kettlebell swing is easier on the joints.
For hybrid & fitness racing, kettlebell swing and walking lunge score the same on every criterion. Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
Walking lunge is easier: it’s easy to learn, while kettlebell swing takes some practice.
Kettlebell swing needs a kettlebell, so a home gym covers it. Walking lunge needs dumbbells, so a home gym covers it.
About the same: both rate Good for injury protection in our research rubric.