Video
Instructions
- Stand tall holding a kettlebell locked out overhead with one arm.
- Brace your core and take a controlled step forward with the opposite leg.
- Lower your back knee toward the ground into a lunge position.
- Push through your front foot to return to the starting position.
- Repeat for reps, then switch arms and legs.
Technical Tips
- Keep the kettlebell arm fully extended and shoulder packed.
- Maintain a neutral spine and upright torso throughout the movement.
- Avoid letting the front knee collapse inward during the lunge.
- Engage your glutes and core for stability.
Breathing Tips
- Inhale as you step forward and lower into the lunge.
- Exhale forcefully as you push back to the starting position.
Restrizioni mediche
- Shoulder instability or impingement
- Lower back pain or disc issues
- Knee injuries or instability
- Balance or vestibular disorders
The Kettlebell Single Arm Forward Overhead Lunge is a compound lower-body exercise that incorporates unilateral shoulder stability and core engagement. Holding a kettlebell overhead with one arm, the athlete performs a forward lunge, challenging coordination, balance, and postural control. This movement pattern is highly functional, mimicking real-life activities while enhancing mobility and dynamic control. It is especially effective for developing total-body strength, stability, and muscular endurance. The overhead position increases the demand on the shoulder stabilizers and thoracic spine while reinforcing core integrity. Athletes, CrossFit practitioners, and fitness enthusiasts use this lunge variation to improve athletic performance, postural alignment, and functional strength. The unilateral nature of the exercise also helps address muscular imbalances and asymmetries between sides.
What muscles do I work with the kettlebell overhead lunge?
The kettlebell overhead lunge primarily targets the quadriceps, glutes, and shoulders while engaging the core, hamstrings, and stabilizing muscles for balance and posture control.
Is the kettlebell single arm overhead lunge good for core strength?
Yes, the kettlebell single arm overhead lunge significantly activates the core, especially the obliques and deep stabilizers, due to the overhead load and unilateral movement.
Can beginners do the kettlebell overhead lunge?
This exercise is best suited for intermediate to advanced levels due to its balance and mobility demands. Beginners should master basic lunges and overhead stability first.
How heavy should the kettlebell be for overhead lunges?
Choose a kettlebell light enough to maintain overhead stability and proper form throughout all reps, typically starting with 8–16 kg depending on strength and experience.
What are the benefits of using one arm in overhead lunges?
Using one arm increases the demand on core stabilizers, improves shoulder control, and highlights side-to-side strength imbalances for better functional performance.