Overhead Lunge Variations:Best guide for lunge-2023


The Best Overhead Lunge Variations For Strength And Full Body Sculpture.

One of the most useful exercises for developing your entire body’s strength is the overhead lunge. Gaining strength, mobility, core strength, and stability can be done with very little equipment.

When you’ve mastered the bodyweight lunge, you can advance to the overhead lunge by shifting your weight away from your body, which causes instability and a unilateral, multi-joint movement that makes the exercise harder.

Benefits of overhead lunges include.

Targeting the quadriceps, glutes, and hamstrings, lunges are a powerful leg exercise. Additionally, it is enhance posture, balance, core strength, and flexibility. Lunges are very advantageous for functional movement and strength because they are a compound movement that engages multiple muscle groups and joints.

Numerous variations of the overhead lunge work the core, quads, glutes, traps, hamstrings, and hip flexors. Using an advanced plyometric exercise, you can increase peak power output, improve core stability, propulsion from the legs, and both upper and lower body strength.

The upper and lower trap stabilizers in the shoulders are activated when the weight is lifted overhead as opposed to on the shoulders or at the sides, which forces your core muscles to fully lengthen and contract.

Choose a weight, such as a barbell, plate, dumbbell(s), or medicine ball, before beginning the overhead lunge. Whatever you decide, be careful that the weight doesn’t compromise the form of your overhead lunge by being too heavy. Don’t forget: quality over quantity.

Lunges: How To Do Them?

  • Start by standing tall, shoulders back, proud chest, hip-width apart with your feet shoulder-width apart, and your lower back naturally arched.
  • Step with your left leg forward, lowering your body gradually until your front knee is at least 90 degrees bent.
  • Imagine lowering your body straight down, not forward and down, as you perform the lunge.
  • Immediately after pausing, push through with your front foot to return to your starting position.
  • Either alternate the legs or perform the entire set on one leg before switching to the other to achieve the prescribed number of repetitions.

How To Perform An Overhead Lunge?

  • The overhead lunge mechanics are the same regardless of the weight you choose to start with, whether you’re using a dumbbell, medicine ball, barbell, broom, etc.
  • Start by taking a tall stance and placing your feet shoulder-width apart.
  • Lifting the weight overhead while inhaling.
  • Center the shoulder joints, engage the muscles, and brace with the core while holding the weight directly overhead with your biceps at your ears.
  • After exhaling, step forward on one leg while gradually lowering your body until your front knee is bent at least 90 degrees.
  • Keep from being carried forward by the weight. Instead, visualize dropping your hips straight down as you advance.Maintain a raised chest and a tight abs.
  • Take a breath, pause, and then quickly move through the front foot backward starting position.
  • Either alternate the legs or perform the entire set on one leg before switching to the other to achieve the prescribed number of repetitions.

Instructions in detail.

A complex movement by this. A plyometric move also includes a jump. So make sure to finish a warm-up or some fundamental movement preparation, like a quick core exercise or a glute activation routine, before you start. Even after warming up, the exercise requires control and a slow progression to make sure you are balanced and stabilized.

  • To choose one, just make sure you can hold it comfortably.
  • Breathe in as you lift the object above your head.
  • Maintain the weight overhead and in the middle of your shoulder joints.
  • Breathe out as you advance comfortably into a deep this position.
  • After taking a breath, pause to examine your form. As opposed to being in front of it, your forward knee should always be over your forward foot.
  • Take a deep breath out and firmly plant your forward heel.
  • As you move back to the beginning position, take a breath.
  • Perform 10 repetitions. With your other leg stepped forward, switch sides and perform the same quantity of reps.

Mistakes that are frequently made.

Forgetting Your Posture:

From the outset to the conclusion, maintain the same posture. Keep your head level, your eyes forward, your chest up, and your back flat. Do not let your core sink or flex your elbows. Your front foot’s heel shouldn’t protrude from the floor.

You Have a Weak Core.

A strong core will prevent you from becoming too exhausted too soon and will also be essential for maintaining good posture while lifting the weight, lunging, and returning. In order to prevent injury, keeping your core engaged will also help you keep the movements slow and controlled.

Your lunge is being short-stepped.

The workout you get from overheadĀ  is definitely noticeable despite how simple they appear. To that end, make sure you aren’t short-stepping your lunge if you notice that you are tiring quickly. Your muscles will be overworked if your knees extend past your toes, and your heel will lift off the ground, which could throw off your balance.

You’re Allowing the Weight to Succumb.

When you lunge, if you feel the weight “drop down,” you might be using more weight than you can safely lift. Maintaining a strong form during the lunge requires keeping the weight above your head.

The Six Best Overhead Lunge Alternates.
1. Lunges with a dumbbell overhead.

The dumbbell overhead lunge puts a strain on your arms, shoulders, upper back, and core. This exercise can be performed with one or two dumbbells, while walking or standing still. You can transform by this into a full-body sculpting exercise by holding the weights overhead rather than by your sides.


Dumbbell Overhead Lunges: How to Perform?

  • Stand tall and with your feet shoulder-width apart while holding two dumbbells.
  • Dumbbells are raised overhead as you inhale.
  • Keep your biceps at your ears and the dumbbells directly overhead while bracing your core and bringing your shoulder joints into alignment.
  • By slowly lowering your body until your front knee is bent at least 90 degrees, you can advance with one leg while exhaling.
  • Keep from being carried forward by the weight. Try to picture dropping your hips straight down as you walk forward. Maintain a raised chest and a tight abs.
  • Immediately after pausing, push through with your front foot to return to your starting position.
  • Either alternate legs, or perform the entire set on one leg, then switch to the other, until you have performed the required number of repetitions.

What are dumbbell walking lunges?

In a dumbbell walking by this, you lunge while holding dumbbells in your hands that are either at your sides or overhead. To make the movement more difficult for the lower body and to encourage muscle growth, this helps add weight to the movement.

At the bottom of the lunge, instead of pushing your body backward into the starting position, raise up and bring your back foot forward so that you move forward (like you’re walking) one step forward with each repetition.

2. dumbbell overhead reverse lunges.

  • Similar to the dumbbell overhead lunge and dumbbell overhead walking lunge, but with the addition of a backward step while alternating legs.
  • Make a backward step with your left leg.
  • Lunge downward (a forward lunge would appear the same in a photo).
  • Push through the heel, stepping forward into your starting position while using the strength of your front foot and leg.
  • Alternating dumbbell overhead reverse lunges or a set of repetitions on one leg before switching are both acceptable.

3. Overhead lunge with a Dumbbell on One Arm.

  • The dumbbell overhead lunge is the same exercise, only there is only one weight in the hand that will be overhead in the single-arm dumbbell overhead lunge.
  • When you support a weight on just one side of your body, your core must work harder to maintain balance.
  • A dumbbell should be in your right hand.
  • Taking a breath, lift the weight to your shoulder and lock it there.
  • Letting your left hand hang by your side while taking a step forward with your right foot into a lunge (or, if you need more support, holding your left arm out in front of you) is the proper form.
  • Step back into the starting position while maintaining a straight torso.
  • Lunge with your right leg for the required number of repetitions on that side, then switch arms and lunge with your left leg for the same number of repetitions (you can also alternate legs each time).

4. Overhead lunge with a barbell

The barbell can prove to be a very efficient tool for developing strength, agility, and stability as you advance in your proficiency with the lunge and overhead lunge.

In light of the fact that you can add a lot of weight to a barbell, it’s critical to maintain proper form while holding and carrying the bar overhead without compensating for cervical flexion or spinal extension, which would put undue strain on the spine.

How to perform the barbell overhead walking lunge is as follows.

  • Start by putting pressure on the quads, glutes, and core while keeping weight on the heels.
  • Power snatch the weight overhead while keeping your shoulders shoulder-width apart and using a snatch grip or wider than shoulder-width grip.
  • Armpits facing forward, lift the bar overhead while locking your shoulder joints.
  • Step one foot forward until you are at least 90 degrees from the ground, then bend the back leg so that your knee just taps or touches the ground. Throughout the movement, keep your shoulder “active.”.
  • Standing up requires evenly pressing through both legs, bringing the back leg forward with each step, and maintaining an upright posture with the torso over the hips.


5. Kettlebell Lunge (Single or Double) with an overhead bar.

Only use a kettlebell that you can hold overhead for at least 30 seconds when performing overhead kettlebell lunges.. A kettlebell heavier than this one could compromise your form and possibly result in injury.

  • One at a time, place your palm beneath the fingertip of the hand that is closest to your ear and grasp your kettlebells.
  • Press up and lock out while keeping a straight arm close to your face and ears. For heavier loads, you can also power clean both kettlebells before pressing into position.
  • With the feet hip-width apart, take a forward step with one leg, bending the knee to lower the hips vertically and bringing the shoulders to a 90-degree angle over the hips.
  • Straighten your legs and raise yourself back up as you drive through the front foot’s heel.
  • To perform the walking lunge with weight overhead, also known as the walking overhead kettlebell lunges, simply drive up to the starting position and take another step forward with the opposite foot rather than back into the starting position.

Walking lunge with an overhead twist.

The overhead lunge with a twist targets the hamstrings, hip flexors, glutes, and abdominals while enhancing balance and proprioception. This exercise can be performed as a warm-up or as the main exercise with or without weight.

  • Brace your core and maintain it in this position throughout the movement as you lock out your arms in the starting position with the weight overhead.
  • While maintaining an upright posture, step forward with your right leg and squat down until your right knee is at least 90 degrees bent.
  • As you progress to the twisting motion, you can either keep the back knee off the ground for a more challenging movement or rest it there for support.
  • Squeeze your glutes as you lunge while rotating your upper body to the right while maintaining your upright posture..
  • As you reverse the movement back to the starting position in a slow, controlled movement pattern, bring the arms back to the center and eventually up overhead.
  • Complete the required number of repetitions, then repeat with your left leg, rotating the weight to your left as you lower.

The Overhead Lunge Common Mistake

Slow down and examine your movement if you’re having trouble performing the overhead lunge or any of the variations.

  • The weight is too heavy; you won’t be able to maintain a strong form.
  • Another sign to reduce the weight is that it is “sinking.”
  • Poor mobility in the shoulders.
  • A Weak Core and Abdominal Section.
  • Too few steps or a knee that crosses the toe.
  • Too Narrow A Stance (to maintain stability and balance, the feet and steps should be spaced shoulder-width apart).
  • Forgetting About Posture (a braced core and a proud chest should be present for the shoulders to remain vertical over the hips in).
  • If you need to modify, no problem.Lunges should start with your proper form, followed by bodyweight overhead lunges.
  • Then, until you feel more at ease with higher weight/rep sets, add in something light, like a PVC pipe, broom stick, or stability ball.


Read More: Week Full Body Kettlebell Workout


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