Muscles Worked:

Shoulders, Traps, Triceps, Core


Avoid performing if you have any shoulder injuries or hip impingement

Functional Benefits:

An amazing compound exercise for developing strength in the shoulders,arms, and core stability. Also good for addressing muscle imbalances as well.


  1. Assume a half kneeling position with the knee under your hip, neutralspine, chest upright and keeping your core tight.
  2. The barbell should be in the arm that is opposite from your flexed knee(e.g. if your left leg is in flexion, the barbell should be in your right hand).
  3. Once the barbell is in place, take a deep breath, brace your core, keepinga neutral spine and press the barbell in a straight motion overhead. Makesure to exhale while doing so.
  4. Slowly lower the barbell back to the starting position on your shoulder andrepeat for the desired number of repetitions. Repeat on the opposite side.

 Read the January FitNews for other great fitness tips and to learn more about how we can help you achieve your fitness goals.