The Forward Lunge to Press is a compound resistance training exercise to improve the neuromuscular system and strengthen the knee- and hip extensors and shoulder musculature.


Since the Forward Lunge to Press is a free-weight exercise activating numerous muscle groups simultaneously we can improve kinetic chain efficiency, body control and coordination.

Because tennis is bi-planar (horizontal plane and sagittal plane) the Forward Lunge to Press can be used to enhance force output during stroke production since the lunge position emulates closed-stance in the sagittal plane while the overhead pressing action occurs in the frontal plane and the athletes needs to manage the body while producing force.

Rafael Nadal

Rafael Nadal

Therefore, we recommend implementing the Forward Lunge to Press into later training phases, such as the integrated strength/power phase.

To become proficient in Olympic weightlifting, use the integrated periodization model for programming, and learn how to calculate appropriate training phase intensities download chapter 6 – Strength & Conditioning: Resistance Training for Athletes.

Forward Lunge to Press Description

Forward Lunge to Press

Forward Lunge to Press

  1. Position barbell chest level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar
  4. Move elbows underneath the barbell and position barbell on top of the chest and shoulders; shoulders are flexed at 90˚; elbow are flexed and point forward
  5. Step into a forward lunge while simultaneously pressing the barbell over the head; distribute weight through the heel of the front foot; maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
  6. Push-off with the front foot and return to starting position while simultaneously lowering the barbell back towards the chest
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Forward Lunge to Press Targeted Musculature

  • Glutes
  • Hamstring
  • Quadriceps
  • Trapezius
  • Deltoid
  • Tricep

Training Zone

Following we provide you with some exercises you can use to optimize your training. Learn more about the purpose of weightlifting for tennis players.

Before you use the Forward Lunge to Press you should have been doing the:

during the preparation- and hypertrophy training phases to become proficient with the exercise and improve strength. This allows you to progress into more explosive exercises and become a powerful tennis player.

Next we provide you with some more workouts and training tips you may be interested in to optimize your training:


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