Enkel-arm Overhead Press

The Single-Leg Overhead Press is an excellent exercise that combines balance, stability and shoulder strength. It activates the core muscles, the shoulders and the muscles in the lower body, and provides a full-body workout that also improves coordination and balance.

Correct Form and Technique

How to perform the Single-Leg Overhead Press correctly:

1. Starting position: Stand upright with your feet hip-width apart and hold a dumbbell in one hand. Lift the opposite leg off the ground so that you are standing on one leg.
2. Press: Press the dumbbell overhead in a controlled motion, while maintaining balance on one leg. Keep your core tight and avoid swaying your back.
3. Controlled descent: Slowly lower the dumbbell back to your shoulder and repeat the exercise.
4. Exhale: Exhale when you push the dumbbell up, and inhale when you lower it down.

Common Errors

Here are some common mistakes to avoid during the Single-Leg Overhead Press :

• Swinging back: Avoid swaying your back when pressing the dumbbell. Keep your core tight to protect your lower back.
• Poor balance: Be sure to balance before you start pushing. If necessary, lower the dumbbell weight until you get better stability.

Modifications and Variants

Here are some variations you can try to adapt or challenge yourself with the Single-Leg Overhead Press :

• Beginner level: Stand on both feet and focus on technique in the overhead press before adding the single-leg balance challenge.
• Advanced level: Increase the weight of the dumbbell or add an unstable surface, such as a balance pad, to make the exercise more challenging.

Repetitions and Sets

Aim for 3 sets of 8-12 repetitions on each side. The exercise is also great as part of a full body or strength training session.