The Forward Lunge to Single Arm DB Overhead 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 Forward Lunge to Single Arm DB Overhead 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.
How To Progress
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 to Single Arm DB Overhead Press Description
- Hold dumbbell (DB) in your right hand and flex the elbow so that BB touches your shoulder and elbow is close to/touching the body
- From athletic stance position (feet are shoulder-width apart; knees are slightly bent) use left leg and step into a forward lunge
- Simultaneously extend elbow and press DB over your head
- Forcefully push-off with the front foot and return to neutral stance
- Hold DB in your left hand and step into a lunge with your right leg
- Simultaneously extend elbow and press DB over your head
- Forcefully push-off with the front foot and return to neutral stance
Related Strength for Performance Exercises
- Assisted Prone Physio Ball Unilateral Leg Extension
- Reverse Lunge to Forward Press
- Lunge Push Off to Overhead 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.
