Surge Split Squat Horizontal Press

Begin in an isometric split squat position holding the Surge against the chest with a neutral grip. Be sure the trunk is upright and the front foot is facing forward. Once the trunk is stable, slowly extend the elbows pushing the Surge away front the chest. Pause at full extension and then return to the start position. Focus on keeping the Surge parallel to the floor and resisting the natural tipping motion that ensues as the water moves back and forth.

Repeat this sequence for 5-10 repetitions. Vary the cadence according to fatigue and ability to adequately control the movement. Rest 30-60 seconds, and then repeat with the other leg forward. As fatigue sets in and form starts to falter, consider reducing the pressing range of motion to maintain proper alignment or simply stopping if compensatory patterns emerge.