How to Do Dumbbell Overhead Walking Lunges
The dumbbell overhead walking lunges should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell overhead walking lunges.
Beginning Overhead Walking Lunges
Choose a weight, such as a weight plate, weighted bar, dumbbells, or medicine ball, before you begin. Just make sure that any one you choose is comfortable to grasp.
Overhead Walking Lunges Movement
1. Begin by standing with your feet shoulder-width apart and your knees slightly bent.
2. As you elevate the weight above your head, take a deep breath in.
3. Keep the weight placed between your shoulder joints and directly overhead.
4. Take a comfortable stride forward into a deep lunge position while exhaling.
5. Inhale and take a moment to double-check your form. Your forward knee should be over, not in front of, your forward foot.
6. Exhale as you drive your forward heel into the ground with vigor.
7. As you return to the starting position, take a deep breath.
8. Make ten repetitions. Rep the same amount of reps on the other side with your other leg stepped forward.
Overhead Walking Lunges Benefits
Overhead lunges isolate your quads and hamstrings as a stability exercise by keeping your upper body controlled under the weight. The action also requires your core muscles to extend and fully tighten while engaging shoulder stabilizers (particularly the upper and lower trapezius).