Stand with the feet shoulder width apart and grasp one dumbbell.  Place the foot that is opposite of the hand holding the dumbbell on a stool or box approximately 9-12 inches high.  The foot is placed and held very lightly on the box serving as an aid in balance not fully weight bearing.  The stance leg is straight, not locked, the hips square, the spine tall, shoulders down and pulled back with the sternum out and head and neck neutral. With the execution of this movement be sure there is no forward or lateral flexion of the lumbar spine, head height is maintained and the shoulders remain square.  The stance foot should be planted with the big toe and heel firmly in the floor.  

Hold the dumbbell with the elbow to the side, palm facing in and arms straight.  Raise the dumbbell and rotate the forearm until it is vertical and the palm faces the shoulder.  Once at the shoulder position immediately press the dumbbell overhead by squeezing the diaphragm and extending the elbow until the arm is straight but not locked. 

To lower, pull down with the lat as the elbow flexes and lower the weight to the shoulder.  Next, lower the dumbbell down to the side to the original starting position.  Repeat for the desired repetitions.  This exercise requires a long time under tension, therefore be sure appropriate breathing is taking place between repetitions or if necessary in the middle of the rep. 

This is an asymmetrical movement designed to increase motor control in static single leg supported stance with an off center load flexing and extending the elbow followed by a vertical press.   The static posture enhances patterning for the hurdle step and is a preliminary stance prior to movements where the flexed leg is unsupported.  If at any time posture and quality movement is compromised reset and begins the movement again.  Do not progress quantity until quality is achieved.