2DB Short Staggered Stance Squat to Rotational Press

START
Standing in a short staggered stance (toe in line with heel)
Holding a dumbbell in the hand that is on the same side as the front leg
Neutral spine with core engaged
EXECUTE
Flex at the hip and sit posteriorly into the heels to achieve 90 degrees of flexion at the knees
Simultaneously rotate your body toward your forward leg when you're at your lowest position
Return to the starting upright position by pushing through the heels and fully extending the knees and hips
Simultaneously rotate your body as you come up from your short staggered stance and press the dumbbell diagonally up
Repeat for prescribed amount of repetitions per side
FOCUS
Distribute weight into the heels on the lowering phase
Engage the core
Avoid extension of the lumbar spine
Maximize rotation both ways
Fully press the dumbbell diagonally overhead
GOAL
Strengthening of the posterior chain
Strengthening of the knee being over the toes
Lower body strength (glutes, hamstrings, quads)
Core strength
Upper body (thoracic) stabilization and strength
Thoracic mobility
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