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How to Do an Overhead Lunge

Learn how to do an overhead lunge from Warrior Fitness Boot Camp creators Ruben Belliard and Alex Fell in this Howcast workout video.


Hi, I am Ruben Bellia from Roy's Famous Boot camp here in New York City. I'm going to show you how to do an overhead lunge. An overhead lunge is a bit more complex movement because you're holding something over your head. So the first thing you want to do is find an object to hold over your head.

It can either be some weights, a bar, a tire, anything that you have at your disposal, even a broomstick to help you to start off with. I have this weight that I'm going to grab right here. So the first step that I want to do, I want to make sure that I have a nice wide grip whatever if its a bar or a broomstick, something like this, I want a nice, wide grip. I'm going to hold it over my head. We are going to start with this position. Now the tendency is just to hold it in front of my head, I want it directly above and I want it slightly behind my ears when I'm holding this weight above my head.

Alright, now this is going to help us to stay upright when we do the lunge. And we have to really think about it and contract our core as we step forward. So now we just execute our lunge by stepping forward and going straight down. And make sure that the weight stays above our head and then push right back to standing position. Few things that you want to avoid when you're doing a lunge is leaning forward, especially if you have an object, cause now the weight is going to come forward, you're going to lose your balance and you might fall.

So the key thing, when you're holding something overhead, you must be nice and tight, standing tall, shoulders are back, chest is out, core is tight, step forward, down, it's nice a slow, keep that bar above your head, and push back and then perform the same exercise with the other leg. Same thing, same principle. Always pushing that weight high in the sky. If your elbows are bent, then its going to come down, and you're going to lose your balance. And that's how you do an overhead lunge.

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