Overhead Carry Lunge with Dumbbells Hyrox
Hyrox-style overhead lunge carry that builds leg strength, shoulder stability, and total-body endurance.
Full BodyAdvancedStrengthLocomotion
At a glance
| Muscles worked | Primary: quads, glutes, shoulders. Secondary: core, triceps, upper back |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Locomotion |
| Sets & reps | 3 sets × 8-12 steps or 20-30 meters |
| Estimated calories burned | ~36 kcal |
How to do it
- Press dumbbells overhead and lock the elbows.
- Step forward into a lunge while keeping the weights stacked.
- Drive through the front heel into the next step.
- Keep the core braced and torso upright.
- Continue for the prescribed distance or reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Hyrox-style overhead lunge carry that builds leg strength, shoulder stability, and total-body endurance.
Common mistakes
Avoid letting the weights drift forward or the front knee cave.
Make it harder
Increase dumbbell weight or distance.
Make it easier
Hold the weights at the shoulders instead of overhead.
Breathing
Breathe steadily; brace the core throughout.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.