Kettlebell Single Arm Overhead Lunge

Muscles worked

Setup

1. Clean the kettlebell to the rack position, then press it directly overhead until the arm is fully locked out.
2. Pack your shoulder down away from your ear and ensure your wrist is straight with the bell resting on the back of your forearm.
3. Stand with feet hip-width apart, core braced, and eyes fixed on a point straight ahead.
4. Position your free arm out to the side or on your hip to assist with balance.

How to do it

1. Inhale and take a controlled step forward with the leg opposite to the weighted arm (e.g., if the KB is in the right hand, step with the left leg).
2. Lower your hips until both knees are at approximately 90-degree angles, keeping the kettlebell vertically stacked directly over your shoulder.
3. Exhale and drive powerfully through the front heel to return to the starting standing position.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to drive back up.

Form checklist

• Keep the overhead arm fully locked out and vertical throughout the entire movement.
• Maintain an upright torso; do not allow the weight to pull your chest forward or to the side.
• Ensure the front knee tracks in line with your toes and does not cave inward.
• Keep your core tightly braced to prevent excessive arching in the lower back.

Pro tips

• Actively 'punch' the kettlebell toward the ceiling to engage the serratus anterior and maximize shoulder stability.
• Squeeze the glute of the trailing leg at the bottom of the lunge to stabilize the pelvis and protect the lumbar spine.
• If you feel unstable, narrow your stance slightly but maintain 'train track' foot positioning rather than a 'tightrope' stance.

Make it harder

• Perform a reverse lunge instead of a forward lunge to increase the eccentric demand and stability requirements of the front hip.
• Add a 3-second pause at the bottom of each repetition to eliminate momentum and maximize time under tension.

Frequently asked

What muscles does the kettlebell single arm overhead lunge work?

The kettlebell single arm 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 single arm overhead lunge?

The kettlebell single arm overhead lunge uses kettlebell.

Is the kettlebell single arm overhead lunge good for beginners?

The kettlebell single arm 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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