How to do a barbell overhead lunge

Setup:

1. Barbell Placement: Position the loaded barbell on the rack at approximately shoulder height.
2. Grip and Unrack: Stand facing the barbell, feet shoulder-width apart. Unrack the barbell using a snatch grip (wide grip) or clean grip, bringing it to rest on your shoulders.
3. Press Overhead: Brace your core and press the barbell overhead, fully extending your arms. Keep your biceps in line with your ears.
4. Body Position: Engage your core, stand tall, and retract your shoulder blades slightly.

The Lift:

1. Lunge Forward: Step forward with one leg, ensuring your heel strikes the ground first. Simultaneously, lower your body until your front thigh is parallel to the ground and your back knee is close to the ground.
2. Barbell Overhead: Keep the barbell directly overhead, arms extended, and maintain a neutral spine throughout the entire movement.
3. Drive Upward: Push through your front heel to return to the starting position, keeping the barbell overhead.
4. Repeat: Alternate legs and perform the desired number of repetitions.

Tips:

• Foot Position: Ensure your front foot is far enough forward so your knee stays over your ankle.
• Core Engagement: Maintain a tight core and avoid excessive arching in your lower back.
• Head Position: Keep your head neutral and gaze forward to maintain balance.
• Barbell Path: Aim to keep the barbell path as vertical as possible throughout the movement.