Half-Kneeling Press

Half-kneeling overhead press to reduce lumbar compensation and reinforce core control.

compound movements Deltoids, core anti-extension and anti-rotation, glute stability

Execution

1Half-kneeling with the press-side knee down
2Dumbbell/kettlebell in rack position
3Press vertically while keeping the torso tall
4Glute engaged and ribs down
53-4 sets x 6-10 reps per side

Cues

Squeeze the glute on the down knee
Press straight up
No rib flare

Common Errors

Lumbar extension
Leaning toward the press side
Pressing at an angle

Progressions

1Tall kneeling -> Half kneeling -> Standing press

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