The Squat 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 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.
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
Squat to Forward Press Description
- Stand in athletic stance (feet are shoulder-width apart; toes point forward; knees are slightly bent)
- Place barbell on the ground approximately 2 feet in front of you
- Hold barbell in both hands and extend your arms so that shoulder is at 90˚
- 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 and press barbell forward simultaneously
Related Strength for Performance Exercises
- 4 Challenging Landmine Exercise That Will Strengthen Your Core
- Forward Lunge DB Reach to Overhead Press
- Forward Lunge to Single Arm DB Overhead Press
In this section we provide you with some more workouts and training tips you may be interested in to optimize your training: