How to do the Overhead Lunge, step by step
- Get the bar or plate overhead, arms locked out.
- Keep the load over midfoot and brace your core.
- Take a big step forward.
- Lower your back knee under control until it almost touches the floor.
- Drive up through your front foot and go into the next step.
Common mistakes and how to fix them
- Arms bendactively lock your arms and shrug your shoulders up
- Load drifts forwardhead through the arms, load over midfoot
- Overarching your lower backribs down, abs tight
How to scale the Overhead Lunge
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Overhead Lunge with a plate
- Overhead Lunge with a PVC pipe
- Front Rack Lunge
Also known as
Oh lunge · Ohwl
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.