How To Do Kettlebell Overhead Lunge

Kettlebell Overhead Lunge Exercise

Kettlebell Overhead Lunge is a challenging exercise that works the quadriceps, hamstrings, gluteus muscles and calves.

Having to stabilise 2 kettlebells that are constantly shifting overhead greatly engages the entire core section, the shoulders, upper and lower back.

Kettlebell Overhead Lunge can effectively improve your levels of strength, stability, mobility, flexibility and coordination.

It can be used as part of an interval program to develop conditioning.

Kettlebell Overhead Lunge Progression & Mobility

  • Place a kettlebell alongside both feet. Grab the handles; bend at the hips then knees and maintain a flat back position. Make sure the kettlebells are aligned with your wrist, shoulders and knees.
  • Push off with your heels, extend the knees and drive your hips forward to swing the kettlebells behind your shoulders. Dip slightly and press the kettlebells overhead. Keep the kettlebells close together.
  • At the top position, your wrists and elbows must be in line with your shoulders, hips and heels for greater stability. Assume a hip width stance and keep the core tight throughout the exercise.
  • Lunge forward with one foot; the shins must remain vertical and the knee in line with the foot at the bottom position. Your back knee must be in line with your hips, shoulders, elbows and wrists.
  • Push off explosively from the front foot and back to starting position.
  • Repeat the exercise with the other leg.
  • Continue the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

Common faults include leaning too far forward during the lunge which will place the kettlebells in front.

This will make it harder to balance and throw you off alignment.

Another fault is taking a short lunge. This will position your knee over and in front of your foot and place undue stress on your knee.

Finally, pressing the kettlebells too far to the side will make it more difficult to balance.

You will rely more on muscle strength rather than technique to stabilise the kettlebells.

Variations: Overhead Lunges