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Overhead Lunges: Mix Up Your Warm-Up Routine

We are always looking for new exercises to add to our fitness routine. Whether you are new to Cross Fit or you have been a dedicated follower for years, new moves are always a welcome addition to a daily routine.

To find new workout ideas, I usually have to look for new sources of inspiration. I recently came across a new fitness expert and was intrigued by what she had to say.

A Unique Viewpoint on Cardio

I recently met a fitness enthusiast who also happens to be COO of Chargebacks911, a successful risk mitigation company and got a few fitness tips from her.

These days, Monica Eaton-Cardone is busy running her company. She spends her days helping merchants reduce the risk of chargebacks, maintain the right to process credit cards, and detect potential fraud. Back in the day, though, she was an active fitness blogger. While she contributes to several professional publications, this influential business expert hasn’t had the chance to contribute much to the fitness world—until today!

Our business and fitness expert recently added overhead lunges to her repertoire of walking exercises and she has already started to see results! Here are the instructions for proper lunges that Monica gave me, along with a few of her tips.

Overhead Lunge Instructions

  1. First of all, decide if you want to use weight. You will still reap benefits if you do not use weights, but you will build more strength if you do. Kettlebells, dumbbells, or other weights are appropriate.
  2. Stand with your feet shoulder width apart and arms relaxed, holding the weight in one hand.
  3. Lift the arm holding the weight and press the weight overhead. Be careful to avoid locking your elbows.
  4. Step forward with the foot on the same side as the arm that is lifting the weight. Lunge forward as far as is comfortably possible, taking care not to extend your knee past your ankle. Your knee should bend at a 90 degree angle and your back ankle should raise off the ground slightly.
  5. Hold this position for at least one breath, continuing to hold your arm and weight overhead.
  6. Use your glutes and hamstrings to return your front foot to the starting position, keeping the weight overhead.
  7. Without lowering the weight, repeat steps 2-6 for as many repetitions as you desire.
  8. Lower the weight and rest, then repeat on the opposite side.

Overhead Lunge Tips

In addition to sharing the proper way to do overhead lunges, we also got some other tips. Perhaps the most important tip is keeping yourself in proper form as you are doing overhead lunges. Form is important to prevent yourself from tearing a muscle.

Other tips include:

  • Do overhead lunges at the start of your workout and save normal lunges for the cool down. Why? Since overhead lunges require more strength and endurance than normal lunges, they are best done at the beginning of your workout before you are too fatigued to keep your form.
  • Do not overdo it with the weight. Starting off with no weight at all to get used to the proper form, then add weights and reps as your strength increases and your body is used to the motions.
  • Once you can comfortably do 5 sets of 5 reps while holding weight overhead the entire time, you are ready to add more weight or mix up your moves. Some ideas include walking your overhead lunges across a short distance, doing a shoulder press after each lunge, or holding weights in both hands overhead.

Do you have any tips to add or do you have a move of your own to share? Let us know in the comments below!