Exos | Formerly Core Performance

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Core Knowledge


Split Squat to Overhead Press - 1 Arm Dumbbell

Starting Position

  • Stand with your legs in a split position, with your right foot forward about 2 to 3 feet.
  • Hold a dumbbell in your left hand and press it straight overhead.


  • Place your other hand on your hip.
  • Lower the weight to your shoulder while simultaneously dropping your hips down and back into a split squat position.
  • When your back knee is just off the floor, push back up to a standing position while pressing the weight overhead.
  • Complete all your repetitions on one side before switching sides and repeating to the other side.

Coaching Keys

  • Do not let your front knee slide forward past your toes or collapse to the inside.

You Should Feel It

  • Working your entire body.

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