Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kettlebell Single-Arm Overhead Lunge
This is a unilateral lunge performed while pressing a kettlebell overhead, challenging the quads, glutes, and demanding significant core and shoulder stability for robust full-body strength.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis
Glutes
7/10Glute Max
Abs
7/10External Obliques, Rectus Abdominis
Shoulders
6/10Anterior Delts, Medial Delts
Hamstrings
5/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer if focusing on stability and heavier weights.
How to Perform
Stand tall, holding a kettlebell pressed directly overhead in one hand with your elbow locked. Maintain a strong, tight core and keep the non-working arm relaxed by your side.
- Brace your core tightly to maintain stability and keep the kettlebell fixed overhead.
- Step forward with the leg opposite the arm holding the weight, landing softly.
- Lower your hips until both knees are bent 90 degrees, keeping your torso strictly upright.
- Drive forcefully through the front foot to return to the starting position.
- Immediately repeat the lunge, stepping forward with the opposite leg.
- Switch the kettlebell to the other arm after completing the set.
Coaching Tips
Form Cues
- Lock the elbow out
- Ribs down and braced
- Shoulder packed tight
- Torso vertical
- Drive through the heel
Breathing
Inhale as you descend into the lunge; exhale forcefully as you drive back up to the starting position, maintaining a tight core brace.
Tempo
2-0-1
Range of Motion
Lower until the back knee hovers just above the ground and both the front and back knees are bent to approximately 90 degrees.
Safety
Safety Notes
- Ensure full shoulder health and stability before attempting overhead lunges.
- Start with a light weight to master stability before increasing load.
- Immediately stop if any sharp shoulder pain occurs.
- Maintain a neutral spine and avoid excessive lumbar hyperextension.
Spotting
Not recommended; focus on bracing and use lighter weight if stability is compromised to prevent injury from dropping the weight.
Common Mistakes
- Torso leaning sideways to counter the weight
- Allowing the front knee to cave inward
- Losing the lockout of the overhead arm
- Using a momentum-based descent
When to Avoid
- Acute shoulder injury or impingement
- Significant balance deficits
- Severe knee pain
Flexibility Needed
- Full shoulder flexion
- Adequate thoracic extension
- Sufficient ankle dorsiflexion
Build Up First
- Competency in standard overhead press
- Mastery of the bodyweight lunge
- Demonstrated core bracing ability
Also known as
KB Single Arm Overhead Lunge, Overhead KB Lunge, Unilateral Overhead Lunge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Single-Arm Overhead Lunge
Kettlebell
Quads
Kettlebell Single-Arm Swing
Kettlebell
Glutes
Kettlebell Alternating Single-Arm Swing
Kettlebell
Hamstrings
Kettlebell Lunge
Kettlebell
Quads
Kettlebell Single-Leg Deadlift
Kettlebell
Glutes
Kettlebell Single-Arm Farmer's Walk
Kettlebell
Forearms
Kettlebell Reverse Lunge
Kettlebell
Glutes
Kettlebell Lunge and Rotation
Kettlebell
Quads
Kettlebell Single-Leg Romanian Deadlift
Kettlebell
Hamstrings
Kettlebell Clean
Kettlebell
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
