Videos
Instructions
- Stand tall holding a kettlebell overhead with one arm, fully extending your elbow.
- Brace your core and step one leg backward into a reverse lunge.
- Lower your back knee toward the ground until both knees form 90-degree angles.
- Keep the kettlebell stabilized overhead and torso upright throughout the movement.
- Push through the front heel to return to the starting position and repeat on the same side or alternate.
Technical Tips
- Maintain a vertical arm position with the kettlebell stacked over your shoulder.
- Engage your core to avoid leaning forward or arching the back.
- Control the descent to maintain balance and prevent knee collapse.
- Use a weight that allows you to maintain overhead stability and posture.
Breathing Tips
- Inhale as you step back and lower into the lunge.
- Exhale as you push up to return to the starting position.
Medical restrictions
- Shoulder instability or pain
- Lower back injuries
- Knee joint issues
The Kettlebell Single Arm Overhead Reverse Lunge is a powerful compound movement that enhances lower-body strength, core stability, and shoulder endurance. By combining an overhead hold with a reverse lunge, this exercise challenges multiple muscle groups simultaneously and reinforces functional balance and coordination. The overhead position demands scapular stability and core engagement, while the lunge pattern targets the glutes, quads, and hamstrings. It's ideal for advanced practitioners seeking to develop unilateral leg strength, improve posture, and increase mobility. Often used in CrossFit, strength training, and athletic conditioning, this movement emphasizes control, balance, and total-body integration.
What muscles does the Kettlebell Overhead Reverse Lunge work?
It targets the quads, glutes, and hamstrings primarily, with strong engagement of the core, shoulders, and stabilizers to maintain the overhead position.
Is the overhead position safe for my shoulders?
Yes, if your shoulder mobility and stability are sufficient. Use lighter weight initially and ensure proper scapular alignment and core bracing.
Can beginners do the Kettlebell Overhead Reverse Lunge?
This is an advanced movement. Beginners should start with regular reverse lunges or overhead holds separately before combining them.
Why use a kettlebell instead of a dumbbell?
A kettlebell's offset center of gravity increases the demand on shoulder stability and control, making it ideal for overhead variations like this.