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Split-Stance Jump Press

Body Position: 
  1. From a front squat position step into a lunge – eccentric phase is slow (strength component) 
  2. 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)
  3. 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

Positions: 
From a front squat position step into a lunge
Step out of the lunge by jumping forcefully upwards; press bar over the head
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