Press Under

Description

How to Do Press Under

1. 1
   Setup

   Stand tall with feet hip-width apart, core engaged, and arms bent with hands clasped together at chest height.

2. 2

   Step back with your right leg into a reverse lunge, simultaneously lowering your hips into a squat on your left leg while extending your clasped hands downwards and forward.

3. 3

   Push through your left heel and extend both legs to return to the standing position, bringing your right leg forward to meet your left.

4. 4

   Immediately repeat the movement by stepping back with your left leg, performing the lunge and squat combination with the press.

Tips

• Maintain a neutral spine throughout the entire movement by engaging your core to protect your lower back.
• Focus on a controlled descent and a powerful, explosive ascent to maximize muscle engagement in your legs and glutes.
• Coordinate the leg movement with the arm press, ensuring a smooth, fluid transition between the squat, lunge, and pressing action.
• Keep your chest lifted and shoulders back to maintain good posture and prevent rounding of the upper back during the lowering phases.

Common Mistakes

• ×Rounding the back during the squat/lunge phase can strain the spine; keep your chest up and engage your core to maintain a straight back.
• ×Allowing the front knee to collapse inward reduces stability and can stress the knee joint; actively drive your front knee outward, aligning it with your second toe.
• ×Rushing the movement can lead to poor form and reduced effectiveness; perform each repetition with control, focusing on the mind-muscle connection throughout the entire range of motion.