Lunge Press

How to do it

Bring the bell to your shoulder in the rack position. Step back into a reverse lunge; as you reach the bottom of the lunge, press the bell straight overhead. Lower the bell back to your shoulder as you drive out of the lunge to standing. Same arm and same leg for the full set, then switch.

Why it's good for runners

Combines a single-leg position with an overhead press — your legs have to hold a stable single-leg stance while your shoulder pushes a clean lockout. That's the same trunk-and-pelvis stability you need to keep your form when you're tired.

Common mistakes

Pressing before you're balanced is the biggest fault — settle into the lunge, then press. Don't lean back to "find" the lockout; ribs down, glutes squeezed, bell stacked over the joint.