The Bilateral Squat to Forward Press is a strength for performance exercise for advanced athletes to improve energy transfer, body control, stability and coordination for more powerful shots.
During the Bilateral Squat 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.
Bilateral Squat 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 one leg action only
Bilateral Squat to Forward Press Description
- Stand straight with feet close together
- Place barbell on the ground approximately 2 feet in front of you
- Hold barbell in both hands, extend your arms so that shoulder is at 90˚
- Step sideways with the left foot until both feet are shoulder-width apart
- Bend knees until they are at 90˚ and simultaneously bend elbows, thereby bringing bar closer to shoulder; lean buttocks back and keep weight on the heels of the feet
- Keep knees inside the shoulders
- Extend hips and knees, step sideways, and press barbell forward simultaneously
- Repeat stepping sideways with the right foot now
Related Strength for Performance Exercises
- Assisted Prone Physio Ball Trunk Extension
- Bilateral Lunge with Bar Rotations
- Squat to Forward Press
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