Forward Lunge & Press For Tennis | Exercise 6.39

Exercise Video

Technique Photographs

Starting Position

Hold the barbell at the shoulders in a stable front rack and stand tall with room to step forward.

How To Perform The Exercise

Step into a forward lunge from the standing front rack, then press overhead while retaining the lunge position. Push from the lead foot to recover standing, return the bar to the front rack and reset. Alternate lead legs as prescribed. The lunge followed by the press distinguishes the written 6.39 task from the simultaneous step-and-press sequence in 6.36.

Coaching Points

Keep the lead knee aligned with the foot and the trunk steady. The footage shows one lead leg and includes the initial lift to the front rack; practise the other lead leg as well.

Video note: The filmed press overlaps the forward step, closer to the simultaneous timing in 6.36. It illustrates the shared front-rack, overhead-lunge and recovery positions; use the separate step-then-press timing above when performing 6.39.

Equipment: Barbell
Book Difficulty Level: 1 of 5

Progressions And Related Exercises

• 6.20 Forward Lunge
• 6.36 Forward Lunge To Press
• 6.40 Lunge Push-Off to Overhead Press

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