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Kettlebell Half Kneeling Single-Arm Press
Unilateral overhead press from half-kneeling stance using a kettlebell targets shoulders and core for building strength, stability, and correcting imbalances; enhances posture and coordination.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Glutes, Lower Back, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head
Abs
7/10Transverse Abdominis
Obliques
6/10External Obliques
Glutes
5/10Glute Medius
Lower Back
4/10Erector Spinae
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on one knee with the other foot flat forward at 90 degrees; rack kettlebell in opposite hand on forearm with elbow tucked.
- Brace core and squeeze glutes to stabilize hips.
- Press kettlebell overhead by extending arm fully.
- Keep wrist straight and bicep near ear at top.
- Lower kettlebell slowly to rack position.
- Maintain upright torso without rotation.
- Switch sides after reps.
Coaching Tips
Form Cues
- Core tight
- Glutes engaged
- Wrist neutral
- Elbow locked
- Torso upright
- Track knee over toe
Breathing
Inhale during lowering; exhale forcefully while bracing core and pressing up.
Tempo
2-1-1
Range of Motion
From racked position at shoulder to full arm extension overhead with bicep by ear; knee at 90 degrees.
Safety
Safety Notes
- Avoid if shoulder impingement or knee issues present
- Start light to master stability
- Keep spine neutral to protect back
- Ensure proper knee alignment
- Consult pro with injuries
Spotting
Not typically required; use light weight or partner for balance support if needed.
Common Mistakes
- Arching lower back
- Rotating torso
- Collapsing knee inward
- Using momentum
- Hyperextending elbow
When to Avoid
- Shoulder impingement
- Acute back pain
- Knee injuries
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip mobility for half kneel
Build Up First
- Master basic standing press
- Proficient half-kneeling stability
Also known as
Half Kneeling Kettlebell Press, Single Arm Half Kneeling Press, Kettlebell Kneeling Overhead Press
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