Swiss Ball Dumbbell Overhead Presses

Pick two dumbbells at your desired weight and flip them or “clean” them until they are in a front racked position with your elbows somewhat in and not completely flared out. Sit on a swiss ball with your hips open and feet planted in the ground. Keeping your torso straight and your abs tight, press the dumbbells to the ceiling by punching the fists straight up. The dumbbells should be in line with your head or slightly behind your head at the top depending on your shoulder mobility. Pause for a split second at the top to confirm your balance before lowering the weights in front of your face to about shoulder height. When you are done with your repetitions lower the weights to your hips and deadlift them down on either side of your legs.

Trainer Tips: Make sure to keep your core tight or else you may overarch your lower back and potentially create injury or overuse of the vertebrae. Feel free to re-brace your core between repetitions and don’t rush your reps.