How to do the DB Overhead Lunge, step by step
- Press the dumbbell overhead with one arm, arm straight.
- Brace your core, ribs down.
- Step forward and lower your back knee toward the floor.
- Your arm stays vertical over your shoulder.
- Stand up and keep walking or step back.
Common mistakes and how to fix them
- Arm tipping forwardkeep the dumbbell over your shoulder and hip
- Arched backabs tight, ribs down
- Elbow bendingactively lock out your arm
How to scale the DB Overhead Lunge
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lunge with a dumbbell in the front rack
- Lighter dumbbell
- No weight
Also known as
Db oh lunge · Db ohl · Overhead lunge
Benchmarks with DB Overhead Lunge
- Open 16.120 min AMRAP: 7.5 m Overhead Walking Lunge 42.5 kg, 8 Burpees, 7.5 m Overhead Walking Lunge, 8 Chest-to-Bar Pull-ups
- Open 19.361 m DB Overhead Lunge 22.5 kg, 50 DB Box Step-ups 22.5 kg on 61 cm, 50 Strict HSPU, 61 m Handstand Walk (Cap 10 min)
- Open 26.224 m DB Overhead Walking Lunge, 20 DB Snatches (alternating), 20 Pull-ups; 24 m Lunge, 20 Snatches, 20 C2B; 24 m Lunge, 20 Snatches, 20 Muscle-ups – dumbbell 22.5 kg (Cap 15 min)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.