Split-stance Presses

✅ The Set-up
- Stand in a hip-width split-stance (example: right leg forward, left leg back) - weight of the front foot evenly planted with back heel off of the ground.
- Hold a weight in one arm (example: left) and hold it at shoulder level, supported with elbow underneath.

🏃‍♂️ The Action
- With the arm that has the weight, punch up locking arm out, weight directly overhead.
- Lower back down to the shoulder, repeat reps and/or switch sides.

The Finish
- Standing split-stance with one arm above your head locked out holding a weight, other arm is free.

🧢 Coaching Tips! Brace your core before you start the press to prevent over extending the low back.

Split-stance Presses

Pressing Movements

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Split-stance Presses

Similar Movements

These related movements are often used in a workout's personalization options.

As Seen In

2021-07-16 Splitsville by Coach Cheryl
July 16, 2021

This single-sided press/lunge combo will challenge strength and stability.