The Reverse Lunge to Forward Press is a strength for performance exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.
During the Reverse Lunge to Forward Press the focus is on improving energy transfer to apply force. It emulates the action of a tennis player when hitting the ball.
The athlete has to transfer energy through the various body segments before applying force onto the ball.
Emphasis is on the synchronized activation of the leg, core and shoulder musculature to apply force.
Reverse Lunge to Forward Press Progression
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and rapid hip flexion.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action
- Professional: alternating leg action
Reverse Lunge to Forward Press Description
- Place barbell on the ground approximately 2 feet in front of you and hold it in your right hand
- Step into a reverse lunge with the right foot; keep weight on the heel of the front foot; left knee is at 90˚
- Hold BB in right hand close to the shoulder; elbow is bent and maintains contact with rib cage
- Push through the heel of the front foot, extend hips, and push BB forward by extending the elbow
- Return to starting position and repeat
- Switch leg and arm
Related Strength for Performance Exercises
- 4 Point Prone Physio Ball Contra Lateral Limb Raises
- Bilateral Squat with Bar Rotations
- Lunge Push Off to Power Press
Training Zone
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:
