Lunge deep while pressing a med ball locked overhead.
Keep the ball directly over your shoulders, don't let it drift forward.
Locking a medicine ball overhead while you lunge stacks a stability problem on top of a strength one, your quads and glutes handle the lunge while everything between your hands and hips fights to keep the ball from drifting. The overhead position punishes any forward lean instantly, making it a brutal honesty check for your lunge posture. It earns its place in athletic warm-ups and conditioning where posture under fatigue matters.
It moves the load as far from your base as possible, so every wobble in your lunge gets amplified and exposed. Your torso has to stay vertical or the ball drifts, which makes it one of the best self-correcting posture drills going.
Very, especially early on. Overhead endurance is usually the limiting factor at first. Use a lighter ball, keep your arms fully locked so your skeleton bears the load, and the balance shifts to your legs within a few weeks.
Directly over your shoulders, which will feel slightly behind your head from the inside. Arms locked, ribs down, ball stacked over your hips at the top. If the ball creeps forward, your lower back arches to compensate, and that is the fault to watch.
