Power through the kettlebell overhead lunge, and then check out my Kettlebell Moves page for a lot more exercises!
Kettlebell Overhead Lunge
The overhead lunge is a great exercise that works a lot of muscle groups really well. The glutes and quads really fire hard, and lunges are perfect for sculpting sexy booties, and athletic legs. The unilateral work that is involved in locking the kettlebell out overhead really works the core and stabilizer muscles of the shoulder.
Additionally, the intensity of this exercise gets the heart rate up as well, incorporating a cardio component to this exercise.
- Clean & Press the kettlebell overhead.
- Stand with your hips directly over your feet, really tighten through the core and abdominals.
- Lunge backward far enough to create a near 90 degree bend in the front knee, and ensure that the front knee is stacked directly over the ankle. It’s extremely important when lunging to ensure that the knee of the forward leg does not extend beyond the toes. Doing so can place a lot of stress on the knee and can result in injury.
- Drive the front foot into the ground and step the back foot back up to standing position. Your core should remain engaged.
- Make sure that you work to keep the kettlebell locked out overhead the entire time. Locking out the arm recruits the back muscles and core to help stabilize the kettlebell. Not locking out the arm places all of the work into the shoulder. You will fatigue quickly and place unnecessary stress on the shoulder joint and rotator cuff muscles.
- Never go to failure when holding the kettlebell overhead.
Work the exercise for a set number of repetitions, or duration.