This movement is all about power and timing. In this movement you are working in a split stance lunge, getting low into the lunge and powering up through your glutes as you step into the press. Using your breath as you drive up through your feet will help you in creating that force behind the movement.
You will be holding a dumbbell in the hand that is on the same side as the front leg and as you power up out of the lunge you will step forward into the dumbbell press.
This is a great movement to practice connecting the right and left side of the body. As you prepare to power out of the lunge position you will pull with the hand that is free of the dumbbell, creating tension through your lat. This will also help you create tension through your core and obliques to support the powerful movement.
Timing is the big challenge in this movement. It's all about powerfully pressing just before you get to the top of your lunge, using those last few inches to explode into the press.
Here's your checklist:
1. Start in a lunge (walking stride length) with right foot forward.
2. DB in right hand, slightly rotated over right foot.
3. Drive off the right foot, “pull” from the left lat and obliques & step forward as you press the DB overhead.
Have fun with it! The feeling of that explosiveness can feel amazing and I can't wait to experience it with you!
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.