Elite Physique The New Science of Building a Better Body

One-Arm Overhead Press
VERTICAL PUSH
This version of the overhead press also uses dumbbells or kettlebells to reduce strain
on the elbows and shoulders. The split stance reduces strain on the low back.
HOW TO DO IT
1. Hold a kettlebell or dumbbell in your
left hand at the side of your shoulder,
palm facing in (see figure a).
Take a step forward with your right
foot to get in a split stance, with
your toes forward and both knees
bent slightly. Extend your right arm
to the side for balance.
2. Press the weight straight up until
full lockout of the left elbow (see
figure b).
3. Lower it and repeat for target reps.
4. Switch the weight to the right hand,
put your left foot forward, and
repeat.
ADVANTAGES
• This exercise works more upper
back muscles than the back squat,
and it also works the biceps.
• It is a good choice for people who
lack the wrist mobility necessary for
a front squat.
• The Zercher barbell position can be
used for a wide variety of exercises
including the split squat and lunge
variations.
a
COACHING CUES
• For most lifters, the goal is to lower
until the elbows touch the tops of
the thighs.
• Keep your chest high, knees wide,
and shoulder blades pulled together.
b
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