Half-Kneeling Press
compound movements Deltoids, core anti-extension and anti-rotation, glute stability
Half-kneeling overhead press to reduce lumbar compensation and reinforce core control.
Execution
- Half-kneeling with the press-side knee down
- Dumbbell/kettlebell in rack position
- Press vertically while keeping the torso tall
- Glute engaged and ribs down
- 3-4 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
- Tall kneeling -> Half kneeling -> Standing press