Half Kneeling Single Arm KB Press

This is an upper body strength exercise while challenging single leg static motor control.

Set-Up: Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Depending on the individual, the width of the front foot can be adjusted for balance. The narrower the foot is in relation to the knee, the greater the challenge. The front foot should feel as light as possible, enough to be able to pick it up and put it down. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment.

Action: Sniff air into the abdomen and immediately press the dumbbell overhead with an active exhale extending the elbow until the arm is straight but not locked.

Return: Sniff air in again and pull down with the lat as the elbow flexes and lower the weight to the racked position. If at any time posture and quality in the movement is compromised, reset and begin the movement again.

Repeat for the desired repetitions on the other side.

Related Exercises

• Get-up to Tall Sit

  This exercise improves the transition to the tall sit position of the Get-up.
• Lunge Forward Double Arm Up with Two KB

  This is an advanced lunge movement performed with weights held in the rack position and challenges strength and proprioception in this pattern.
• Half Kneeling KB Halo

  This exercise achieves upper mobility and lower body motor control in the half kneeling position.
• Chop from Half Kneeling with Cable Bar

  This is a diagonal pattern that helps develop trunk and lower body stability and upper body strength.