Bilateral Squat To Forward Press (II) For Tennis | Exercise 6.49
Exercise 6.49 from Chapter 6 of Advanced Concepts of Strength & Conditioning for Tennis. Watch the video, then review the setup and modification note.
Video Reference: One-Hand Lateral Squat And Press
Before Watching: The clip uses a one-hand grip. Exercise 6.49 prescribes both hands on the bar; its written knee-lift and rotation progressions are described below and are not fully demonstrated by this base clip.
Starting Position
Begin with feet close together, a secured pivot and clearance for the full bar arc. Hold the moving end with the written two-hand grip.
How To Perform The Exercise
With the written two-hand hold, step sideways into a bilateral squat while drawing the bar inward. Connect the rise, side recovery and forward press, then practise the other direction.
Written Variation: 6.50 Knee-Lift Finish
After the left-side squat, rise onto the right leg and lift the left knee while pressing forward. Reset support before changing sides. Mirroring the stepping-side knee is a side-reversal interpretation of inconsistent second-side source wording.
Written Variation: 6.51 Knee Lift With Rotation
Retain the same single-leg support, but rotate the bar toward the support-side shoulder. The base video does not establish the written two-hand grip or either added finish.
Book Setup And Video Note
Modified demonstration: the footage uses a one-hand, floor-anchored bar. The book specifies both hands on the barbell and alternating sideways steps.
Equipment: Barbell
Book Difficulty Level: 2 of 5
Progressions And Related Exercises
Browse Strength For Performance exercises and tennis workouts.
For the canonical technique, see Advanced Concepts of Strength & Conditioning for Tennis, exercise 6.49.