Exos | Formerly Core Performance

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Core Knowledge


Overhead Press - Split Squat Alternating Dumbbell

Starting Position

  • Grab a pair of dumbbells and set up in a split squat position, with one foot in front of the other and your knees bent so your back knee is just off the floor.
  • Hold the weights overhead.


  • Keeping your lower body still, lower one weight down to your shoulders, then press it back up and repeat with your other arm.
  • Continue alternating for the prescribed number of repetitions.

Coaching Keys

  • Keep your abs and glutes contracted.

You Should Feel It

  • Working your shoulders, glutes, and legs.

Tags: Glutes, Upper Body Push, Lower Body, Stability, Dumbbells