By holding a single kettelebell or dumbbell overhead while performing a lunge, you’ll be building upper body, lower body, and core strength, as well as increasing power in your legs. This variation of the basic lunge exercise works the entire body and has tremendous benefits for almost all athletes.
In order to correctly perform the 1-ArmKettlebell Overhead Lunge you’ll need solid footing, a tight core, and proper lunge form, along with tremendous balance and coordination.
The 1-Arm Kettlebell Overhead Lunge builds full body power due to the fact that you must load the feet, knees, hips and core through your shoulders, and quickly unload the weight by driving into the ground.
As a stability exercise, the 1-Arm Kettlebell Overhead Lunge isolates the quads and hamstrings with the lunge motion. Adding the overhead weight causes the stabilizer muscles in your shoulders to fully engage, which forces the core muscles to contract.
How to Perform the 1-Arm Overhead Lunge
Step 1: Get the Kettlebell into Position
Hold a single kettlebell or dumbbell overhead with your feet shoulder width apart and knees slightly bent.
The best way to get the kettlebell into position is to rack it with both hands, then press it into a stable overhead position.
Keep the weight directly overhead (in line with the shoulder joint) and take a comfortable step back into the start of a lunge position.
If the kettlebell is in your left hand, place your left foot back and vice versa.
Step 2: Lunge Descension
Forcefully drive your forward heel in to the ground and begin to lower your back knee directly under your hips.
As you drop your back knee down to the ground, make sure there is no rotation in the knees, hips, or shoulders.
Do not lean to one side or the other, keep your core tight and shoulders packed.
As always, maintain perfect posture throughout the movement: your head is level, your eyes are looking forward, your chest is proud and your spine is neutral.
Drive your knee down until it is just above the ground.
In the bottom of this lunge position, your back leg should be as close to a right angle as possible.
Step 3: Lunge Ascension
Once your knee is just above the ground, reverse the motion back to the starting position.
Don’t bend your elbows throughout the lift or let the weight fall during the exercise.
Don’t let your front heel lift off of the ground during the exercise.
Once you reach the starting position, pause, and repeat.
Join our community of like-minded individuals and get tips, workouts, and advice, FREE!
Onnit Academy Gym is the 10,000 square foot flagship facility located adjacent to Onnit Labs Headquarters in Austin, Texas. This unique facility combines all of Onnit’s innovative, functional training equipment with the methodologies and highly trained personnel to provide you with unmatched performance.
With two uniquely outfitted training spaces, Onnit Academy Gym utilizes highly refined implements and effective training techniques to help you achieve maximum performance gains.
The gym is also the official location of DeFranco’s Gym, an unconventional athletic performance training center originally located in New Jersey. Joe DeFranco trained high profile athletes and entertainers using the equipment now being used in Austin. These individuals include Triple H (Paul Levesque) 13-Time World Champion WWE Superstar, Brian Cushing, linebacker for the Houston Texans, and David Diehl, offensive lineman for the New York Giants.
We’re confident you’ll love your Onnit supplements. If the product doesn't perform for you, however, we’re not gonna play games with you. Order any of our entry size supplements, and if you don’t like it, you can keep it! Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. We just ask that you try it out for at least two weeks to give it a fair shot.
Our Keep-It™ guarantee is valid for the first-time purchase of a formula, and redeemable up to three months (90 days) after the purchase date. Multiple bottles, foods, apparel and gear do not fall under this guarantee, however, they may be applicable for return. Fitness equipment, personal care products, knowledge purchases, digital products, and DVDs are not eligible for return or refund. For more information and a full list of products that qualify, visit our Keep-It™ page. Further details can be found on our Refund Policy support page.
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
Subscribe & Save
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships.
The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater.
For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.
We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.