Barbell Overhead Lunge

Muscles worked

Setup

1. Position a barbell in a rack at chest height and grip it with a wide, snatch-style grip.
2. Press the bar directly overhead, locking your elbows completely and shrugging your shoulders slightly to create a stable 'shelf'.
3. Stand with your feet hip-width apart, core braced, and the bar positioned directly over your mid-foot.
4. Fix your gaze on a point straight ahead to assist with balance.

How to do it

1. Inhale and take a controlled step forward, keeping the barbell vertically aligned over your center of gravity.
2. Lower your hips until your front thigh is parallel to the floor and your back knee is just above the ground, maintaining an upright torso.
3. Exhale as you drive through your front heel to push back to the starting position, keeping your arms locked out.
4. Complete all reps on one side before switching, or alternate legs using a controlled 2-1-1 tempo.

Form checklist

• Keep elbows fully locked out; do not allow the bar to dip or the arms to bend.
• Ensure the front knee stays tracked over the middle of the foot, avoiding inward collapse.
• Maintain a vertical torso to prevent the barbell from drifting forward of your center of mass.
• Keep your ribs tucked and core tight to avoid excessive arching in the lower back.

Pro tips

• Actively 'pull the bar apart' with your hands to engage the rear deltoids and traps for maximum overhead stability.
• Think about pushing the floor away rather than just stepping back to engage the glutes more effectively.

Make it harder

• Transition from stationary lunges to walking overhead lunges to increase the dynamic stability requirement.
• Narrow your grip slightly to increase the mobility demand on the shoulders and thoracic spine.

Frequently asked

What muscles does the barbell overhead lunge work?

The barbell overhead lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the abs as secondary muscles.

What equipment do you need for the barbell overhead lunge?

The barbell overhead lunge uses barbell.

Is the barbell overhead lunge good for beginners?

The barbell overhead lunge is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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