Dumbbell Overhead Lunge

Also known as: Overhead Dumbbell Lunge

StrengthBalanceFunctionalCore

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Body Part: Legs

Description

The dumbbell overhead lunge combines a forward lunge with two dumbbells held on straight arms above the shoulders. The legs perform the lunge while the shoulders and trunk stabilize the overhead load; step back to standing with the weights still overhead, then change legs.

How to Perform

Stand upright with a dumbbell in each hand.
Press both dumbbells overhead until the arms are straight and the weights are above the shoulders.
Brace your core, keep your ribs down, and look straight ahead. Keep the dumbbells directly above your shoulders throughout the movement.
Take a controlled step forward with one foot and lower into a lunge by bending both knees.
Lower until your back knee is close to the floor and your front thigh is about parallel to the floor. Keep your front knee tracking in line with your toes and your torso upright.
Push through the heel and midfoot of your front leg to return to standing, keeping both dumbbells stable overhead.
Repeat with the other leg, alternating sides for the planned number of repetitions.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Choose a load you can hold overhead before adding the lunge.
Use a clear, level area for the forward step.
Look at a fixed point ahead to help balance.
Exhale as you push back to standing.
Reset your feet and balance before the next step.

Common Mistakes

Letting the lower back arch as the dumbbells go overhead instead of keeping the ribs stacked over the pelvis.
Allowing the dumbbells to drift forward or the elbows to bend, rather than keeping the arms locked out over the shoulders.
Taking a step so short that depth and balance become difficult to control.
Letting the front knee collapse inward instead of tracking in line with the toes.
Leaning or twisting the torso to one side to compensate for uneven shoulder or core control.
Pushing off the back foot to return to standing instead of driving through the front leg.