This week's Move of the Week is The Squat Rotational Press. This movement builds off the foundational movement of the squat, and adds a rotational element that demands focus on three key areas:
1) Full rotation through the back foot and hips with strong engagement of the feet with the floor.
2) Tall posture with the press going straight up, bicep to ear.
3) Creating power through the glutes & lats.
This movement can be broken down into three smaller components - the squat, the rotation, and the press, or combined into a smooth and fluid movement with a great focus on creating power through the glutes and lats as you press up out of the squat and into the final standing posture with the press.
It's easy to rush through this movement, which leads to several common compensations:
*Not rotating fully through the back foot and hips, which leads to instability and tension on the joints.
*Rotating too early, and while still in the squat, which leads to a loss of posture and control of the movement.
* Not pressing straight up, resulting in weight load being held on the shoulder in a way that causes discomfort and possible injury.
Focus on this movement will provide practice with using our feet to create stability, connecting to our glutes and lats to create a powerful movement, and building awareness around posture and where our body is in space.
Here's your checklist:
1) Holding dumbbells at the shoulders, start with a squat.
2) Once at the top of the squat, rotate fully through the back foot and hips.
3) Press the dumbbell on the same side as the back leg straight up, with the bicep ending next to the ear.
4) Work on connecting these three steps together into one fluid, powerful movement.
5) Have fun!
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Hi! My name is Allison Hopkins and I am the owner of Wilcox Wellness & Fitness in Brunswick, ME. I am excited to bring WILCOX to Brunswick and share in my passion for living a great life through health and fitness.