What equipment do you need for the overhead carry lunge?

You need dumbbell to do the overhead carry lunge.

What is a good overhead carry lunge?

For men, a good overhead carry lunge is about a 22.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 5 lb and elite lifters pass 120 lb. For women, the standards run from about 5 lb to 120 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Overhead Carry Lunge

How to do the overhead carry lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Carry
Mechanic: Compound

Find more:Quads exercises Dumbbell exercises

How to do it

Stand tall with feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push through the front heel to return to the starting position and repeat on the other side.

1Hold a weight overhead and step forward into a lunge, feeling your shoulders stabilise the load and your legs power the movement
2Keep your core braced and torso upright as you lower your back knee toward the ground
3Push through your front heel to stand back up, maintaining the overhead position

Common mistakes

Don't let the weight drift forward or your elbows bend; keep your arm locked out
Avoid leaning or rotating your torso; stay centred over your hips
Don't let your front knee cave inward or collapse past your toes during the lunge