Exos | Formerly Core Performance

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Core Knowledge


Overhead Press - Split Squat 1 Arm

Starting Position

  • Stand with your legs in a split position, with your right foot forward about 2 to 3 feet.
  • Hold a weight at your shoulder in your left hand.
  • Drop your hips down and back into a split squat position.


  • Press the weight overhead, then lower back down.
  • Repeat all your repetitions with one arm before switching leg positions and repeating with the other arm.

Coaching Keys

  • Contract the glute in your back leg throughout the movement.

You Should Feel It

  • Working your shoulders, glutes, hamstrings, and quadriceps.

Tags: Glutes, Hamstrings, Quadriceps, Shoulder, Dumbbells, Total Body, Strength