{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"One Handed Side Press","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/a791d7b81718eaca2e/66e937296c3c9b43' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":10.208,"description":"One Handed Side Press Instructions\n\nStart Position: Stand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned next to your body. Allow the mace to hang vertically at your side. \n\nCore Engagement: Brace your core and keep your shoulders relaxed and down. Ensure your spine is neutral, avoiding any rounding of the upper back. \n\nPress Phase: Slowly extend the mace out to your side, keeping your gaze focused on it as you move. \n\nPull Phase: Draw the mace back toward your body, returning it to the starting position at your side, preparing for the next repetition. Repetitions: Perform the desired number of repetitions. Work both sides.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Back (Trapezius), Core (for stabilization)\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/a791d7b81718eaca2e/66e937296c3c9b43/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"a791d7b81718eaca2e"}