{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"One Handed  Front Press","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/7091d7b81718eac9f9/4e9e25c51341a773' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":13.208,"description":"One Handed Front Press Instructions\n\nStart Position:\nStand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned in front of your body. Allow the mace to hang vertically in front of you.\n\nCore Engagement:\nBrace your core, keeping your spine neutral and shoulders relaxed and down. Ensure there’s no rounding of the upper back.\n\nPress Phase:\nSlowly press the mace straight forward in front of your body, keeping your gaze focused on it as you extend your arm.\n\nPull Phase:\nDraw the mace back toward your body, returning to the starting position in front, preparing for the next repetition.\n\nRepetitions:\nPerform the desired number of reps, then switch sides to maintain balanced training.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Shoulders (Deltoids), Triceps, Chest (Pectorals), Core (for stabilization)\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/7091d7b81718eac9f9/4e9e25c51341a773/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"7091d7b81718eac9f9"}