Bar locked overhead while you lunge, full-body tension guaranteed.
Keep the bar directly over your head, not drifting forward. Brace your core to protect your back.
Holding a barbell locked out overhead turns a simple lunge into a full-body stability problem, but the driver is still your quads, which control the long descent and power the front leg back up. Your glutes assist by extending the front hip as you stand. Because the bar sits so far from your base, every rep demands strict positioning, which is why this move shows up in programmes chasing control and mobility alongside leg strength.
The overhead position forces your trunk to stay vertical and stable, so you get a stability and mobility challenge a back-rack lunge never gives. The trade-off is you will use far less weight.
Wide, in the region of a snatch grip. A wider grip lowers the bar height above you and makes it easier to keep it stacked over your shoulders.
Usually the load is too heavy or your stride is too short and cramped. Lighten the bar, take a longer step, and think about punching the bar toward the ceiling for the whole rep.
