Step by step instructions, muscle activation and variants for the Back Kick Overhead Press.
A full-body plyometric conditioning exercise that combines a single-leg glute kickback with a simultaneous overhead arm press. It challenges coordination, balance, and cardiovascular endurance while activating the glutes, shoulders, and core together.
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The Back Kick Overhead Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.