Video
Instructions
- Stand upright with a kettlebell in each hand, pressed overhead with arms fully extended.
- Engage your core and step forward with one leg.
- Lower your hips until both knees are bent at approximately 90 degrees.
- Ensure your front knee is aligned with your ankle and your back knee hovers just above the floor.
- Push off the front foot to return to the starting position.
- Repeat on the opposite leg.
Technical Tips
- Keep your arms locked out overhead throughout the movement.
- Avoid arching your lower back by engaging your core.
- Maintain a neutral spine and upright torso.
- Stabilize through the foot during each step to avoid wobbling.
Breathing Tips
- Inhale as you step forward and lower into the lunge.
- Exhale as you push back to the starting position.
Restrizioni mediche
- Shoulder instability or recent shoulder injury
- Knee injuries or post-surgical knee recovery
- Lower back pain or disc-related issues
- Poor balance or vestibular disorders
The Kettlebell Overhead Forward Lunge is a dynamic strength and stability exercise that combines unilateral leg movement with overhead loading. This compound movement enhances lower body strength, particularly in the quadriceps and glutes, while simultaneously challenging shoulder stability and core control. Elevating the kettlebells overhead shifts the center of gravity, increasing the demand on balance, coordination, and postural alignment. This makes the exercise a powerful functional training tool, especially for athletes or individuals looking to improve their movement efficiency, overhead mobility, and total-body integration. The added core engagement from stabilizing the kettlebells overhead also contributes to trunk strength and injury prevention. It is ideal for advanced trainees seeking to develop balance, unilateral leg power, and overhead control within a single movement pattern.
What muscles do overhead kettlebell lunges work?
Overhead kettlebell lunges primarily target the quadriceps, glutes, and shoulders, while also engaging the core, hamstrings, and upper back for stabilization.
Is the kettlebell overhead lunge good for core strength?
Yes, the kettlebell overhead lunge significantly activates the core as it stabilizes the spine and balances the body under an overhead load.
Can beginners do kettlebell overhead lunges?
This exercise is best suited for advanced users due to its high demands on balance, mobility, and shoulder stability. Beginners should master bodyweight lunges first.
How heavy should kettlebells be for overhead lunges?
Start with light kettlebells that allow full overhead extension without compensation, typically between 4–8 kg, and increase gradually based on strength and control.
What are the benefits of doing lunges with kettlebells overhead?
Benefits include improved leg strength, enhanced shoulder and core stability, better balance, and increased coordination for athletic and functional movement patterns.