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Forward Lunge and Press

Forward Lunge and Press

The Forward Lunge and Press is a strength for performance exercise for beginners to improve energy transfer, body control, stability and coordination for more powerful shots.

During the Forward Lunge and 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.

Forward Lunge and 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 core stability repetitively.

Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.

Forward Lunge and Press Description

Forward Lunge and Press
Forward Lunge and Press © by Phil Halfmann – all rights reserved
  1. Stand in athletic stance (feet are shoulder-width apart; knees are slightly bent)
  2. Hold barbell in both hands and slightly wider than shoulder-width apart
  3. Place barbell on top of your chest and raise elbows horizontally until shoulder is at 90˚ or as far as possible
  4. Use a little hitch (hip movement) to initiate the lunge
  5. Step into a lunge; keep weight on the heel of the front foot
  6. Extend arms until barbell is above your ears
  7. Return to starting position
  8. Alternate lunge movement

Related Strength for Performance Exercises

Standing Hip Flexion to Extension
Standing Hip Flexion to Extension
Lateral Lunge with Barbell Rotation
Lateral Lunge with Barbell Rotation
Front Squat and Press
Front Squat and Press

Training Zone

We provide you with some more workouts and training tips you may be interested in to optimize your training.

Also, make sure that you warm up properly before and stretch out after your training session.