Videos
Instructions
- Stand upright holding a kettlebell overhead with one arm, arm fully extended and biceps close to the ear.
- Engage your core and step forward with the opposite leg into a lunge position.
- Lower your back knee toward the floor until both knees are bent at 90 degrees.
- Push through the front heel to return to the starting position.
- Repeat all reps on one side before switching arms and legs.
Technical Tips
- Keep the kettlebell directly above the shoulder to maintain balance.
- Avoid arching the lower back; engage the core throughout.
- Ensure the front knee tracks over the toes and doesn’t collapse inward.
Breathing Tips
- Inhale as you lower into the lunge.
- Exhale as you push back up to the starting position.
Medical restrictions
- Shoulder instability or recent shoulder injury
- Knee injuries or post-surgical conditions
- Lower back pain or disc issues
- Poor balance or vestibular disorders
The Kettlebell Single Arm Standing Overhead Lunge is an advanced full-body exercise that enhances lower body strength, core stability, and shoulder endurance. By holding a kettlebell in an overhead position, this movement introduces a significant balance and stabilization challenge that intensifies muscular engagement. The lunge pattern targets the quadriceps, glutes, and hamstrings, while the overhead hold requires active engagement from the deltoids, upper back, and core muscles. This exercise is especially effective for athletes and advanced fitness practitioners seeking to improve unilateral strength, coordination, and joint stability. It also supports shoulder mobility and overhead endurance, making it a functional movement relevant to both sports performance and advanced strength training routines. Suitable for functional fitness, CrossFit, or bodybuilding programs, this exercise delivers significant training value by integrating multiple muscular chains into one cohesive movement.
What muscles does the kettlebell overhead lunge work?
The kettlebell overhead lunge primarily targets the quadriceps, glutes, and shoulders, with secondary engagement from the core, hamstrings, and stabilizing muscles in the back and hips.
Is the kettlebell overhead lunge good for core strength?
Yes, the overhead position of the kettlebell challenges your core significantly to maintain posture and stability, making it excellent for core strength development.
Can beginners do the kettlebell overhead lunge?
Due to the advanced balance and shoulder stability required, this exercise is better suited for intermediate to advanced users. Beginners should master basic lunges and overhead holds first.
How heavy should the kettlebell be for overhead lunges?
Start with a moderate weight that allows you to maintain proper overhead alignment without compromising form. Progressively increase load as shoulder and core stability improve.
What are the benefits of doing single arm overhead lunges?
Single arm overhead lunges improve unilateral strength, balance, shoulder endurance, and core control, offering functional fitness benefits across multiple planes of movement.