Transverse Plane Lunge, Balance to Overhead Press: 2-Arm
1. Stand with your feet straight and placed shoulder-width apart. Keep your knees slightly bent and your chest up.
2. In one hand, hold a dumbbell in front of your knees.
3. Pull the dumbbell upwards by explosively extending your hips, knees and ankles with a jumping motion.
4. At maximum extension, elevate shoulders , flex and pull with your arms. Pull the dumbbell as high as possible keeping your wrist over the dumbbell.
5. The next step is called the catch. As the dumbbell reaches maximum height, flex your knees and hips while you flex and rotate your elbow underneath the dumbbell.
6. At maximum height, fully extend your elbow, locking the dumbbell overhead. Catch the dumbbell by flexing at the knees and hips to absorb the weight of the dumbbell.
7. Squat to the depth necessary to safely control the weight overhead.
8. The last step is called the recovery. Once under control in the squat position, extend your hips and knees to move your body into a fully erect position.
9. Keep the dumbbell locked overhead for a few seconds then return to the starting position by bending your elbow and lowering the dumbbell first to shoulder level, then to knee level.