Give it a Go - Lunge to Shoulder Press

Lunges with Shoulder Presses will help to build up your lower and upper body strength, provide a great core workout and challenge your Cardiovascular System. Lunges with Shoulder Presses are a challenging compound exercise because the exercise, if done correctly, utilises a wide range of upper, mid and lower body muscles and joints simultaneously.

This exercise will challenge your cardiovascular system, will help you to burn calories and will provide you with a fantastic core workout because you have to transfer the force from you lower body through your core to your upper body and vice versa. Are you up for a challenge? The lower part of your body is doing a lunge, the upper part of your body a shoulder press and the middle part of your body being is engaged in both movements.

This blog will look at incorporating two compound exercises into one: the Lunge and the Shoulder Press. Therefore, please see my previous blogs on 'Give it a Go - Lunge' and 'Give it a Go - Shoulder Presses' before attempting the Lunge with Shoulder Presses.

Poor lunge to shoulder press technique is common, and can result in shoulder, knee, ankle, hip and/or lower back injuries. The following are a few tips on how to perform the exercise safely and correctly:

  • Keep your upper body straight, chest lifted, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Ensure your core is fully engaged/contracted throughout the exercise.
  • Grasp a dumbbell (or whatever resistance object you are using) in each hand and lift them so that they are approximately in line with your shoulders, palms facing forward.
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. At the same time press the dumbbells upwards by extending the arms and then arc them inwards so the dumbbells come towards each other. Don't lock your arms out fully on extension. Make sure your front knee is directly above your ankle, not pushed out in front of your toes, and your other knee doesn't touch the floor.
  • Pause slightly and then powerfully push back to the start position with your legs whilst at the same time lowering the dumbbells with control back to shoulder height. Then repeat on the other leg and for the desired repetitions.
  • Using a smooth motion, breathe out whilst lunging forward and pressing the dumbbells above your head.
  • Avoid bouncing off the floor, letting your heels rise off the floor and your knees pushing out in front of your toes. Avoid letting your elbows lock out at the top, your upper body bending forward/back or your arms falling down quickly on the downward phase of the shoulder press

As a starter, aim to complete 8-10 repetitions and see if you can do this 2-3 times. If you can't don't worry. Build up to it. You are best doing 6 correct lunges with shoulder presses with safe and proper technique rather than 10 incorrect ones. Please see my bank of 'Give it a Go - Shoulder Press Exercises' and 'Give it a Go - Lunges'.

Please remember to warm up thoroughly before exercising and to speak to your GP before starting any exercise programme. Should you require any help, advice or information please do not hesitate to contact me. I would be delighted to discuss with you the tried and tested methods and lifestyle changes that I have developed to help people achieve their health and fitness goals.

Keep up the great work,

Live life actively,



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