Back Kick Overhead Press
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The back kick overhead press is a bodyweight plyometric and conditioning movement that pairs an explosive rear leg kick with an overhead reach of the arms. Performed standing with no equipment, it drives your heart rate up and builds full-body coordination, making it a useful aerobic finisher or warm-up drill.
How to do the Back Kick Overhead Press
- 1Stand tall with your feet hip-width apart, knees soft, and arms relaxed at your sides.
- 2Brace your core and shift your weight slightly onto your supporting leg.
- 3Drive one leg back and up behind you in a controlled kicking motion while keeping your torso upright.
- 4At the same time, press both arms overhead, reaching tall through your fingertips.
- 5Return the kicking leg and your arms back to the start position under control.
- 6Repeat on the same side or alternate legs each rep, keeping a steady, rhythmic pace.
- 7Continue for your target time or rep count, then slow to a stop and recover.
Form tips
- Keep your torso upright and your core braced so the rear kick comes from your hip, not from leaning forward.
- Match the arm press and the leg kick so the movement stays coordinated and rhythmic.
- Land softly on the supporting leg with a slightly bent knee to absorb impact.
- Start slow to groove the pattern, then build speed once your timing is consistent.
Common mistakes
- Leaning the torso far forward to swing the leg higher, which strains the lower back and breaks your balance.
- Locking the supporting knee, which removes the cushioning you need for a soft, controlled landing.
- Rushing the tempo before the pattern is grooved, so the kick and the press fall out of sync and form breaks down.
- Holding your breath, which limits the aerobic benefit and tires you out faster.
Frequently asked questions
What is the back kick overhead press good for?
It is a bodyweight aerobic and plyometric drill that raises your heart rate while training full-body coordination. It works well as a warm-up or as a conditioning finisher.
Do I need any equipment for the back kick overhead press?
No. It is a body-weight movement, so you only need enough space to kick one leg back and reach both arms overhead.
Is the back kick overhead press good for beginners?
Yes. Start slow to learn the timing of the kick and the overhead press, keep a slight bend in your supporting knee, and build speed gradually as your coordination improves.
How long should I do the back kick overhead press?
As an aerobic drill, work in timed intervals such as 30 to 45 seconds per set for two to four rounds, or fit it into a circuit. Adjust the duration to your fitness level.
