Kettlebell Overhead Lunge
Overhead Lunge with a Kettlebell. Build strength, balance, & coordination! A challenging full-body move.
The Kettlebell Overhead Lunge is a compound exercise that mainly works the quads and back, with help from the glutes & hips and core. You'll need: kettlebells.
Required Equipment
Kettlebell Overhead Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Kettlebell Overhead Lunge Variations and Alternatives
How to do the Kettlebell Overhead Lunge
Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder level.
Grip the handle tightly and press the kettlebell overhead, fully extending your arm. Keep your wrist straight and the kettlebell stable.
Stabilize your core, keep your chest up, and maintain a neutral spine.
Step forward with one leg into a lunge position, keeping the kettlebell overhead. Your front knee should be bent at a 90-degree angle and aligned over your ankle. Your back knee should hover just above the floor.
Keep the arm with the kettlebell extended, ensuring that your bicep is close to your ear and your arm is straight. Avoid letting the kettlebell sway or move.
Push through your front heel to return to the starting position, keeping the kettlebell overhead.
Repeat the lunge with the opposite leg, maintaining the kettlebell in the overhead position.
Perform the desired number of repetitions and sets. You may switch arms between sets or complete all reps on one arm before switching.
Tips: Make sure to complete a proper warm-up before attempting this exercise. Begin with a light kettlebell to perfect the technique before increasing the weight. Keep your movements controlled to prevent injury and maintain balance. Breathe in as you lunge forward and breathe out as you return to the starting position. If you're new to this exercise, you can start by performing the lunges without the kettlebell and gradually add weight as you build strength and balance.
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Kettlebell Overhead Lunge FAQs
What muscles does the Kettlebell Overhead Lunge work?
The Kettlebell Overhead Lunge mainly works the quads and back, with help from the glutes & hips and core. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Kettlebell Overhead Lunge?
Kettlebells.
Is the Kettlebell Overhead Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Overhead Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Overhead Lunge variations and alternatives?
Similar exercises include the Barbell Overhead Lunge, Dumbbell Overhead Lunge, Dumbbell Single-Arm Overhead Lunge and Kettlebell Clean-Grip Reverse Lunge.
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