Kettlebell Single-Arm Overhead Lunge
Test your coordination & strength with the Kettlebell Single-Arm Overhead Lunge. A full-body exercise that builds balance and power.
The Kettlebell Single-Arm Overhead Lunge is a compound exercise that mainly works the quads and back, with help from the glutes & hips and triceps. You'll need: kettlebells.
Required Equipment
Kettlebell Single-Arm Overhead Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Triceps (triceps brachii)
Kettlebell Single-Arm Overhead Lunge Variations and Alternatives
How to do the Kettlebell Single-Arm Overhead Lunge
Begin by standing straight with your feet shoulder-width apart. Hold the kettlebell in one hand and clean it to your shoulder. Press it overhead until your arm is fully extended, with your palm facing forward or slightly inward.
Keep your eyes on the kettlebell to ensure it stays balanced.
Engage your core muscles and keep your chest up throughout the movement.
Step forward into a lunge with the opposite leg of the arm that is holding the kettlebell. Descend until your front knee is approximately at a 90-degree angle and your back knee is just above the ground.
Maintain the arm holding the kettlebell in a fully locked out position overhead throughout the movement. Your arm should align with your ear when viewed from the side.
Powerfully push through the heel of your front foot to return to the starting position.
Repeat for the desired number of repetitions before switching the kettlebell to your other hand and lunging with the opposite leg.
Tips: When performing this exercise, ensure that the kettlebell is secured and that your wrist is in a neutral position to prevent injury. Keep the lunge motion controlled and stable, focusing on keeping your balance as you descend and ascend. It is essential to maintain proper form: keep your torso upright and your hips squared throughout the exercise. If you're new to this movement, start with a lighter kettlebell to practice the overhead hold and lunge technique before progressing to heavier weights.
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Kettlebell Single-Arm Overhead Lunge FAQs
What muscles does the Kettlebell Single-Arm Overhead Lunge work?
The Kettlebell Single-Arm Overhead Lunge mainly works the quads and back, with help from the glutes & hips and triceps. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Kettlebell Single-Arm Overhead Lunge?
Kettlebells.
Is the Kettlebell Single-Arm 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 Single-Arm Overhead Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Single-Arm 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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