VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. This exercise is a lot tougher than it looks (particularly on the middle back & shoulders), so go fairly light until you get the hang of it.
2. STEP 1: Set your feet in your squat position. If I asked you to jump as high as you could, where would you plant your feet? That’s where you should squat from.
3. STEP 2: Lower yourself into the bottom of a squat and shoulder press the ball.
4. STEP 3: Power up from the squat then perform another shoulder press.
5. TIP: This exercise is a lot tougher than it looks (particularly on the middle back & shoulders), so go fairly light until you get the hang of it. Can you press straight up while in the bottom position? Most people have poor posture (rounded shoulders) and find themselves unable to do this. This exercise is a good way to train the muscles that need to be trained to address the problem (lower traps, rear delts, middle back).

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Front Delts, Rear Delts)
• Back (Middle Back, Lower Traps)
• Legs (Quads)

ALTERNATIVE EXERCISES:

• “Y” Pull
• Superman Press
• Rope Face Pull