Squat to Single-Arm Dumbbell Overhead Press For Tennis

Exercise Video

Starting Position

Stand in a squat stance with one dumbbell at shoulder height and the free arm available for balance.

How To Perform The Exercise

Lower into a controlled squat, then rise and drive the dumbbell overhead. Bring it back to the shoulder and repeat. The footage switches hands to show both sides.

Coaching Points

Keep the feet grounded and trunk stable as you transfer force from the legs to the one arm press. Choose a load that lets you control both sides.

Equipment: Dumbbell
Book Difficulty Level: 3 of 5

Progressions And Related Exercises

• 6.13 Front Squat
• 6.44 Front Squat & Press
• 6.43 Forward Lunge to Single-Arm Dumbbell Overhead Press

Browse the Strength for Performance exercise library or tennis workouts to combine these movements in a session.