Last week, I tried overhead lunges for the first time. I expected them to be simmilar to overhead squats in terms of movement and body alignment. But, as I warmed up, I realized this lift was a lot harder and more involved than I originally expected.
The overhead lunge engages your entire body; shoulders, arms, core and legs. This lift is a great way to challenge your balance and engage the muscles used while focusing on one leg at a time. Basically, its a total body workout in one move. I was sore for days after this WOD so I thought it would share it with you guys. Below is a step by step breakdown of the lift along with what body parts to focus on as the lift progresses.
If this lift is new to you, I recommend using a PVC pipe or broom stick to get the movement down before adding weight. Once you feel comfortable with the lift, start adding weight SLOWLY untill the desired weight is achieved. A weight plate or barbell can be used for this lift. We used a 65 lb. barbell which I found to be challenging.
- If you are using a barbell, start with the bar on the ground and either snatch it overhead or clean and press it overhead. It is important to use a wide grip for this lift as it will provide greater stability throughout your shoulders and wrists.
- Once the weight is overhead, remember to keep your shoulders “active” as you would in any other overhead lift. This basically means keep your shoulders “shrugged” througout the lift.
- Once your shoulders are set, keep your feet shoulder width apart and knees slight bent. Continue to focus on maintaining active shoulders and make sure your grip is slighty relaxed.
- With the weight overhead, take a step forward. Make sure the step is large enough that your knee remainds over your foot and not in front if it.
- While keeping your back straight, eyes forward and shoulders active, lunge until your knee touches the floor.
- If you feel a little unsteady regroup at the bottom of the lunge. Assess your grip, body alignment, shoulders as well as any other noticible cause of unsteadiness.
- Return to an upright position. And perform the movement for the other leg.
I cannot stress the importance of remaining conscious throughout this lift. Think about your grip, your elbows, shoulders, core and spine alignment throughout the entire lift. If your body is properly set up for the lift, it makes the movement a thousand times easier. Anyways, enjoy! Let me know how it goes!
**Just want to clarify with everyone- that’s not either of us in that picture! 🙂