Performance Training Exercise: Overhead Press - One Arm
By Ryan Provencher
The “Overhead Press - One Arm” exercise utilizes the Vertical Push Movement Pattern to develop explosive power for overhead tasks such as ground ladder raise and ceiling breach.
Great loading options include the Kettlebell (featured here), Dumbbell, and Exercise Band. Adjust the weight and exercise tempo to increase or decrease the intensity of your training.
Starting Position
Stand tall with feet slightly wider than hip-width apart.
The back is straight from the top of your head to the tailbone with the load resting on one shoulder.
Stabilize the load with the same side hand, the opposite arm is relaxed at your side.
Downward Movement
Step forward with your lead foot, ensuring your stride is long enough to achieve 90-degree angles with both knees in the bottom position.
Lower your body straight down towards the ground by bending both knees and keeping your torso upright.
Your front knee should be directly above your ankle, and your back knee should hover just above the ground without touching it.
Upward Movement
Push through the heel of your front foot to straighten your front leg, and engage your glutes and quadriceps to powerfully lift your body as you step into the repetition with your opposite leg.
Repeat the movement using a walking stride as you alternate steps with each leg.
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick "Self-Check" as you perform this exercise as directed above:
Head: Maintain a neutral position with eyes forward, avoid moving head up or down.
Torso: Keep the torso rigid and spine straight as you flex and extend your arm, core is engaged throughout the movement.
Hips: "Pull" your feet inward slightly to engage the glutes and anchor your body.
Legs: Knees bend as you absorb weight in the downward movement and extend as you drive the weight up overhead.
Shoulders: Shoulders are packed back and down, avoid shrugging your shoulders.
Arms: Maintain alignment between your shoulder, elbow, and wrist as you press the kettlebell overhead, be careful to avoid any bending at the wrist.
Other Resources:
Link to Dynamic Warm-Up Exercise: Figure 8 Arm Circles
Link to Flexibility Cool-Down Exercise: Floor Scorpion
Download “Performance Training Guide 24-1”
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Ryan Provencher is an Operations Battalion Chief with over 30 of Fire Service experience. He holds a Bachelor of Science in Kinesiology and Exercise Science with a Minor in Nutrition from Washington State University. He has extensive experience as a Fire Department Peer Fitness Trainer and Health/Fitness Coordinator, he is the founder of Firefighter Peak Performance and serves as Executive Fitness Advisor for CRACKYL Magazine.