Banded Posterior Single Arm Shoulder Press

By Coach Kennedy

With the fall season now in full swing, winter is not far behind. As we move many of our activities indoors, we also tend to spend more time at the gym, meaning as a trainer and coach we should always be looking for something new or different to add into our own training regiments, but also your clients.

The Cable Horizontal Split Squat is one of those movements that is more often than not performed incorrectly. The biggest error is that many perform this like a regular split squat, meaning the movement is performed vertically, an up and down motion as opposed to a horizontal motion. I’ll be showing you exactly how this movement should be performed and when done correctly, watch out glutes – here comes the fire!

Aside from it being a great exercise for the glutes, other benefits include, dynamic balance (remember that your center of gravity is constantly changing over your base of support due to the constant shifting back and forth, improving that cross body/contra lateral core strength), helping to integrate lower and upper body, and body awareness.

Exercise Execution:

Set your body in a split stance position, right leg in front, foot pointing forward, slight bend in the knee with a tall spine. Your left leg is straight behind you, on your toes. With the left hand, take hold of the cable and keep your arm extended. Begin by moving horizontally, not up and down. The idea is to shift through gravity by taking your right knee towards the second toe. Remember, it’s horizontal, not vertical. The arm holding onto the cable remains extended and locked with no change in its position.

Exercise Protocol:

This movement can be performed for time or repetitions. If time is your choice, begin with approximately 30 seconds per leg. If repetitions is your choice, they can vary depending on the outcome; higher reps for endurance (12-20) and lower reps for strength (8-12).

ALWAYS regress and progress as needed. Not sure how?  Find me at:


Coach Kennedy (Kennedy Lodato) is a 28-year advocate of health and a 14-year veteran of the fitness industry with a thirst for knowledge and a passion for teaching and running his CKM Mentorships, CK Private Coaching, AOW- Anatomy of Work workshops and courses, as well as a Fitness Educator of LIVE education to the fitness industry.

Before pursuing his true felt passion for mentoring trainers and coaches, he occupied the positions of Personal Trainer, Sport Conditioning Coach and Personal Training Manager. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the Year Award as well as the 2019 Canadian Delegates’ Choice Presenter of the Year Award.

Coach Kennedy is Director of Operations for HQ Consulting, an education training facility that he recently co-established. For more information go to: or