Single-Arm Overhead Press

How to do it

Set the bell at your shoulder — fist at your collarbone, elbow tucked tight to your ribs, bell resting on your forearm. Brace your core hard, then press the bell straight up, rotating your palm forward as it passes your head. Lock out fully with your arm next to your ear. Lower back to your shoulder with control.

Why it's good for runners

Pressing one arm at a time forces your core to keep your trunk upright — the same demand your trunk handles on every stride. You build shoulder strength and core stability at the same time, which protects against the posture collapse that happens late in long runs.

Common mistakes

Don't lean away from the pressing side — stay vertical. If your ribs flare or your lower back arches, you've lost your brace. If your legs help drive the bell up, it has become a push press; the strict press is the goal.