Back Kick Overhead Press

Combine a powerful back kick with an overhead press for a dynamic total-body plyometric exercise. Enhance balance, agility, and explosive power.

IntermediatePlyometrics Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Description

This exercise involves a back kick followed by an overhead press. It helps to build balance, power and agility.

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How to do Back Kick Overhead Press

01
Setup
Stand tall with your feet hip-width apart and your hands held at chest height, elbows tucked close to your body.
02
Shift your weight slightly onto one leg, then powerfully kick the opposite leg straight back and slightly up, engaging your glutes.
03
As your kicking leg returns to the ground, immediately transition into a slight athletic squat, loading your hips and knees.
04
Explosively drive upwards from the squat, simultaneously pressing your hands directly overhead until your arms are fully extended.
05
Land softly, absorbing the impact through your knees and hips, and immediately return your hands to chest height to prepare for the next repetition on the opposite side.

Tips

Focus on a controlled, soft landing to absorb impact effectively and quickly prepare for the subsequent explosive movement.
Ensure a fluid transition between the back kick, squat, and overhead press, aiming for one continuous, powerful motion.
Actively engage your core muscles throughout the entire exercise to maintain stability and balance, especially during the single-leg kick.
Use your arms to generate momentum during the overhead press, driving them forcefully upwards as you extend through your legs.

Common mistakes

Losing balance during the back kick: Maintain a stable base by keeping your standing leg slightly bent and engaging your core tightly.
Not fully extending the overhead press: Drive your arms completely overhead, ensuring your biceps are next to your ears at the top of the movement.
Rushing the movement and losing control: Focus on the quality of each phase, controlling the landing and initiating the next powerful drive deliberately.

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Questions

Is Back Kick Overhead Press good for beginners?

Back Kick Overhead Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Back Kick Overhead Press?

You need Body weight to perform Back Kick Overhead Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Back Kick Overhead Press?

Focus on a controlled, soft landing to absorb impact effectively and quickly prepare for the subsequent explosive movement. Ensure a fluid transition between the back kick, squat, and overhead press, aiming for one continuous, powerful motion. Actively engage your core muscles throughout the entire exercise to maintain stability and balance, especially during the single-leg kick. Use your arms to generate momentum during the overhead press, driving them forcefully upwards as you extend through your legs.

What are common mistakes when doing Back Kick Overhead Press?

Losing balance during the back kick: Maintain a stable base by keeping your standing leg slightly bent and engaging your core tightly. Not fully extending the overhead press: Drive your arms completely overhead, ensuring your biceps are next to your ears at the top of the movement. Rushing the movement and losing control: Focus on the quality of each phase, controlling the landing and initiating the next powerful drive deliberately.