Back Kick Overhead Press (female)

Back Kick Overhead Press demonstration gif

Instructions:

  • 1Start in a standing position with your feet hip-width apart and hands by your sides
  • 2Perform a single leg back kick with one foot and simultaneously lift your hands above your head
  • 3Return to the starting position in a controlled manner
  • 4Repeat this with the other leg
  • 5Do this for your desired number of reps

Tips:

  • Keep your core tight during the whole movement to maintain balance
  • Make sure to engage your glutes during the kick
  • Don't arch your back when you lift your hands
  • It is better to start with slow pace and increase it gradually

Back Kick Overhead Press: A Dynamic Plyometric Exercise

The Back Kick Overhead Press is an engaging plyometric exercise designed to enhance strength and coordination while utilizing only your body weight. This power-packed movement not only targets major muscle groups but also incorporates elements of balance and stability, making it an excellent addition to any fitness routine.

How to Perform the Back Kick Overhead Press

  1. Begin in a standing position with your feet shoulder-width apart.
  2. Engage your core and slightly bend your knees.
  3. From here, kick one leg backward while simultaneously raising your arms overhead.
  4. Return to the starting position and repeat on the opposite side.

Benefits of the Back Kick Overhead Press

  • Strength Building: This exercise promotes muscle growth in the shoulders, arms, and legs.
  • Coordination: The combination of kicking and pressing helps improve overall body coordination.
  • Core Stability: Your core muscles engage throughout the movement, enhancing stability and control.

Tips for Success

  • Focus on Form: Maintain proper form to prevent injury and maximize effectiveness. Keep your back straight and avoid leaning excessively forward or backward.
  • Control Your Movements: Perform the exercise smoothly and deliberately to maintain balance.
  • Start Slow: If you're new to this exercise, begin with a lower intensity until you feel comfortable with the movement pattern.

Who Can Benefit from This Exercise?

The Back Kick Overhead Press is suitable for individuals at various fitness levels, from beginners to advanced athletes. Incorporating this exercise into your workout regime can enhance overall athletic performance, improve strength, and contribute to better body mechanics. Remember, as with any exercise program, it's important to listen to your body and consult with a fitness professional if you have any health concerns or injuries. Embrace the energy of plyometrics with the Back Kick Overhead Press and elevate your fitness journey!

Back Kick Overhead Press Muscles Worked

Arms

Back

Core

Legs