{"type":"video","version":"1.0","provider":"SproutVideo","provider_name":"SproutVideo","provider_url":"https://sproutvideo.com","title":"Vertical Front Press","html":"\u003ciframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/ea91d7b81718ebca63/d2ce2b1c52c090f2' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'\u003e\u003c/iframe\u003e","width":630,"height":354,"duration":11.916,"description":"Vertical Front Press Instructions\n\nStart Position:\nHold the mace in a vertical body placement \u0026amp; with a stacked hand placement, gripping it near the end of the handle (make it easier by gripping towards the center). \n\nCore Engagement:\nBrace your core, keeping your spine neutral. Ensure your shoulders are relaxed and down, avoiding any rounding or shrugging.\n\nPress Phase:\nStart by smoothly pressing the mace out in front of you while keeping it in a vertical position. Ensure you maintain control and proper alignment throughout the movement.\n\nReturn Phase:\nAfter completing the press, bring the mace back toward your body to the starting position. Get ready for the next repetition.\n\nRepetitions:\nComplete the desired number of repetitions. Switch hands for balanced training.\n\nMuscle Groups \u0026amp; Rating:\nTargeted Muscle Groups: Shoulders (Deltoids), Chest (Pectorals), Triceps, Core\nDifficulty Rating: Intermediate","thumbnail_url":"https://cdn-thumbnails.sproutvideo.com/ea91d7b81718ebca63/d2ce2b1c52c090f2/0/w_1280/poster.jpg?v=1750805879","thumbnail_width":1280,"thumbnail_height":720,"video_id":"ea91d7b81718ebca63"}