This is a great exercise to promote extension rotation and will make you more powerful and explosive when changing direction laterally. It is a great way to combine core, upper and lower body strength and coordination.
How to do it.
- Start in a squatting position with a plate held outside of the right leg so that your core is rotated to the right.
- Fully extend and press the plate over head by pushing off of the right leg and rotating the core fully to the left.
- Make sure to watch the plate as you press it over head to enhance full rotation at the top of the movement.
- Be sure not to over extend the low back.