1. Begin by standing upright with your feet shoulder-width apart. Clean and press a barbell above your head until your arms are fully extended. This is the starting position.
2. Brace your core, and take a large step forward with one leg while keeping the barbell stabilized above your head.
3. Lower your body by bending both knees until your rear knee nearly touches the ground and your front thigh is about parallel to the ground. Ensure your front knee does not track over your toes and keep your torso upright.
4. Push through the heel of your front foot and engage your thigh and glute muscles to return to the starting position.
5. Repeat the movement with the opposite leg, stepping forward into a lunge.
6. Continue alternating legs for the desired number of repetitions and sets.
7. Keep the barbell overhead and your arms extended throughout the entire exercise. Move with control to maintain balance.
It's important to perform this exercise with appropriate weight and good form to prevent injury. If you're new to this exercise, you may want to practice lunges without weight first or perform overhead lunges with a lighter implement like a dowel or PVC pipe to master the movement pattern before adding significant load.
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