Forward Lunge DB Reach to Overhead Press

The Forward Lunge DB Reach to Overhead Press is a strength for performance exercise for advanced athletes to improve energy transfer, body control, stability and coordination for more powerful shots.

During the Forward Lunge DB Reach to Overhead Press the focus is on improving energy transfer to apply force. It emulates the action of a tennis player when hitting the ball.

The athlete has to transfer energy through the various body segments before applying force onto the ball.

Emphasis is on the synchronized activation of the leg, core and shoulder musculature to apply force.

Lunge DB Reach to Overhead Press Progression

If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.

Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.

Here are the progression levels:

1. Beginner: look down during the action
2. Advanced: look forward during the action
3. Professional: alternating one leg action only

Forward Lunge DB Reach to Overhead Press Description

1. Stand in athletic stance (feet are shoulder-width apart; knees are slightly bent)
2. Hold 1 dumbbell (DB) in each hand
3. Step into a forward lunge with the left foot
4. Rotate trunk to your left and move DB next to your hips (or as far as you can rotate)
5. Push off with the front foot and simultaneously push DB over the head
6. Return to starting position
7. Step into a forward lunge with the left foot again
8. Rotate trunk to your right and move DB next to your hips (or as far as you can rotate)
9. Push off with the front foot and simultaneously push DB over the head
10. Repeat same movement with right leg

Related Strength for Performance Exercises

• Forward Lunge and Press
• Bilateral Squat with Bar Rotations
• Lunge with Bar Rotations

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.