Kettlebell Overhead Lunge

Muscles worked

Setup

1. Clean and press a kettlebell overhead with one arm, locking the elbow completely.
2. Stand with feet hip-width apart, ensuring your wrist is neutral and the bicep is close to your ear.
3. Engage your core and 'pack' your shoulder by pulling the shoulder blade down and back.

How to do it

1. Inhale as you take a controlled step forward with the leg opposite to the weighted arm.
2. Lower your hips until both knees are at 90-degree angles, keeping the kettlebell vertically stacked over your shoulder and hip.
3. Exhale and drive through the front heel to return to the starting standing position.
4. Complete the desired reps on one side before switching the kettlebell to the other arm, or alternate legs while keeping the weight overhead.

Form checklist

• Keep the elbow fully locked out; do not let the arm bend as you descend.
• Maintain an upright torso and avoid leaning toward or away from the weighted side.
• Ensure the front knee tracks in line with your toes and does not cave inward.
• Keep your ribcage tucked and core braced to prevent excessive arching in the lower back.

Pro tips

• Focus your gaze on a fixed point at eye level or slightly above to improve balance and spinal alignment.
• Actively grip the kettlebell handle hard to create irradiation, which increases shoulder stability through the rotator cuff.

Make it harder

• Perform walking overhead lunges to increase the demand on dynamic stability and coordination.
• Hold a kettlebell in each hand (double overhead lunge) to maximize the load on the shoulders and core.

Frequently asked

What muscles does the kettlebell overhead lunge work?

The kettlebell overhead lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kettlebell overhead lunge?

The kettlebell overhead lunge uses kettlebell.

Is the kettlebell overhead lunge good for beginners?

The kettlebell overhead lunge is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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