This exercise helps you learn to lift with your hips and a flat back by picking up two kettlebells from a stool with one hand on your lower back first.
Half Kneeling Single Arm KB Press
This exercise helps you build shoulder strength and core stability by pressing a kettlebell overhead while kneeling on one knee.
- Starting Position:
- Half Kneeling
Start: Kneel on one knee directly under that hip, with the other foot flat in front so knee and ankle stack — the 90/90 position. Widen the front foot for easier balance, narrow it for more challenge; it should feel light enough to lift. Stay tall: one line from ear to shoulder to hip to down knee. Hold a kettlebell at one shoulder, wrist straight.
Action:
Sniff air into your belly, then press the kettlebell overhead as you breathe out, until the arm is straight but not locked.
Sniff in again, pull your shoulder down, and lower the kettlebell back to your shoulder with control.
If posture or balance breaks at any point, reset and start again. Do your reps, then switch arms.
Feel: The front foot stays light and the hips stay square. If you're leaning onto the front foot or twisting, widen the stance a touch and lighten the load.
Related Exercises
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This exercise helps you master the get-up's starting step: rolling from your side to your back and pressing the kettlebell straight up.
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This exercise helps you build shoulder strength and core stability by pressing a kettlebell overhead while balanced on one leg.
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This exercise helps you build ankle and core control by rolling a ball with one foot against a band while the opposite arm reaches overhead.