Single Dumbbell Overhead Lunges for Legs, Core, Shoulders and Fat Loss Training
2,307 views · Published 7 February 2014 · 2:29 · Indexed 20 September 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports
This exercise is a powerful one...time-efficient training at it's best! It's going to work your lower body, core and some of your upper body all in one shot. It's real "functional" training that actually isn't useless. It's also excellent for "metabolic" type training (i.e. training targeted for fat loss rather than building strength or muscle). It combines the Lunge (or Reverse Lunge) with an overhead lock-out of a dumbbell, which engages the core and shoulders while performing the lunging movement for the lower body. To perform this one, you'll need to be comfortable doing either Lunges (step forward) and/ or Reverse Lunges (stepping backwards). Use a fairly light or moderate-weight dumbbell the first time you try this one. You can move up a bit from there, once you get the feel for it, but it should never be targeted as a "heavy" movement. Get the weight up to the top lockout position either with a dumbbell snatch or with a shoulder press. Step forward a few feet. Then come down into the lunge. Now explode back up to the standing position and step forward with the other leg. You can also perform this exercise with a Reverse Lunge. Again, hold the dumbbell at lockout overhead. Now take a big step back. Then come down into the bottom lunge position. By holding a single dumbbell overhead, you're going to challenge your core with the unbalance load (and with it being held overhead). The lockout position is going to involve the shoulders. The lunge itself involves the muscles of the lower body. And you'll be challenging your balance as well. As I mentioned above, you're not going to build massive muscle or strength with this one, but it's GREAT for metabolic conditioning and stabilizing core work. Training at home with limited equipment? Try these 10 new exercises for a new shot of growth... https://www.fitstep.com/2/the-best-home-gym-exercises/cb-index.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
