Half-Kneeling Single-Arm Press: 5 sets, 10 reps per arm
- Drop down into a lunge position with your back knee on the ground and front leg straight up and down, back thigh just behind the end of the barbell.
- Lift the bar up to your shoulder on the same side as the back leg with your hand just under the end of the bar.
- Drive your front heel into the ground, squeeze your abs and glutes tight, and press the bar overhead with one arm.
- Control the bar on the way down, avoid leaning or rotating throughout the press.