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Exercise: Squat to Iso-Lateral Press with Olympic Bar

This whole body exercise can be performed uni-, or bi-laterally, that is with one arm, or with both arms. The coordinated Squat and Press movement trains the athlete to transfer strength, force, and power throughout the entire body. If you are wanting to improve your power profile you want to incorporate this exercise into your routine.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, Adductors, Latissimus Dorsi, Serratus Posterior Inferior, Longissimus Thoracis, Iliocostalis Thoracic Spinalis Thoracis, Erector Spinae, Pectoris, Anterior Deltoid, Biceps, Triceps, Obliques, and Abdomen.
Technique Ques: The athlete begins this exercise by placing the Olympic Bar length ways infront of them. For greater Bar stability, the athlete should place the bar against a wall, so that the Bar does not slide or move during the movement.  The athlete should hold the bar below the weight, and with a neutral grip.

At the start of the exercise, the athlete positions themselves on an angle to the bar, so that, the vertical angles of both the body and the bar reflect a Triangle. Holding the bar with an extended arm, the athlete drops into the Squat position. While moving into the Squat position the athlete flexes the arm to 90o of Elbow flexion. The timing of the movement should simultaneous, so that once the athlete reaches the Squat position, the bar is at the same time, flexing to 90o.

From this flexed, and loaded position, the athlete explode through extension of the hips, knees, ankles and elbow as fast and as powerful as possible.
When the athlete can demonstrate control through the movement, it is recommended that they finish the repetition on their toes, so that the transfer of power goes all through the kinetic chain. The next rep begins.
Options for Progression: An athlete can progress this exercise in several ways. They can perform variations that place greater stability and coordination demands - uni- or bi-lateral Presses, when using 2 Bars, the athlete can perform the press simultaneously, or by alternating between left and right. The athlete can also follow traditional methods of progression - increasing weight, reps, sets, decreasing the rest intervals etc.


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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