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Split-Stance Jump Press
Body Position:
- From a front squat position step into a lunge – eccentric phase is slow (strength component)
- Then we step out of the lunge by jumping forcefully upwards to create momentum and press the bar over the head, landing in neutral stance - concentric phase is fast (power component)
- Step into a lunge with the other leg and do the same
Pre-Requisite Exercises
Targeted Muscles
- Quadriceps
- Hamstrings
- Deltoids
- Triceps
- Trapezius
- Levator Scapulae
- Latissimus Dorsi
Stance & Grip
- Neutral stance, feet are parallel and shoulder-width apart
- Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down
RECOMMENDED LINKS
Common Errors:
Weight is on the toes instead of the heels (flat footed)
Elbows remain to low, pulling weight forward
The back remains convexly curved – no straight line
