Lateral Squat to Press

Body Position: 
  1. From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar just outside the shoulders, elbows facing forward horizontally to stabilize
  2. Keep back straight by keeping the head up, pushing chest out and shoulder blades back
  3. From neutral stance position with feed close together use the right leg to step shoulder-wide distance sideways
  4. Bend knees to 90˚, lean buttocks back and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement) 
  5. Keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until knees are bend at approximately 150˚ and then explosively extends the hips forward and press the barbell upwards until elbows are fully extended
  6. Push head through the arms. Repeat to the other side

Pre-Requisite Exercises

Targeted Muscles

  • Quadriceps
  • Hamstrings
  • Gluteus
  • Abductors
  • Adductors
  • Deltoids
  • Latissimus Dorsi
  • Trapezius
  • Triceps  

Stance & Grip

  • Neutral Stance (close together)  
  • Hand-Over (rotate until palms face upwards)

RECOMMENDED LINKS

Positions: 
Use the right leg to step shoulder-wide distance sideways.
Push gradually vertical through heels then explosively extends the hips forward
Press the barbell upwards until elbows are fully extended.
Video: