By using our site, you confirm that you have read and agree to our Cookie Policy, Privacy Policy, and our Terms of Service. It is also necessary for the normal functioning of this site. WODCAT is not affiliated with CrossFit, Inc. in any way. CrossFit is a registered trademark of CrossFit, Inc.

Overhead Lunge

W
Level: Lung
Barbell, Barbell plate

Description

How to do The Overhead Lunge:

 

- Hold a weight plate, weighted bar, or dumbbells overhead, with your feet shoulder width apart and knees slightly bent.

- Keep the weight directly overhead (in line with the shoulder joint), and take a comfortable step forward in to a deep lunge position.

- Make sure your forward knee remains over your forward foot (not in front of it).

- Forcefully drive your forward heel in to the ground and return to the starting position.

- Perform up to 10 repetitions on each side and then switch sides.

- Maintain perfect posture throughout the movement—your head is level, your eyes are looking forward, your chest is held high and your back is flat.

- Don't bend your elbows or let the weight sink during the movement.

- Don't let your front heel lift off of the ground.

- It's helpful to practice this exercise with no weight in the beginning.

- Hold a broomstick or other light bar overhead as you squat. Increase the weight only when you master the movement.

- If you cannot complete 10 repetitions with perfect form and control, reduce the weight and focus on your form.