Bar drifts forward on the lunge
Thoracic stiffness and tight lats prevent the overhead position under load.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗Lunge · Full Body
Overhead Lunge
Coaching cues
- Hold a barbell or dumbbells locked out overhead; step into a lunge
- Maintain the overhead position throughout — arms locked
- Upright torso is essential; any forward lean dumps the bar
- Drive through the front heel to return
Common faults 2
Front knee caves on the descent
Adductors and TFL dominate under the added overhead load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗