PushKBDB
Overhead press performed from a half-kneeling stance (one knee down, opposite foot forward), reducing the ability to lean back and reinforcing full-body tension through a stable tripod base. A Squat University staple for shoulder-friendly overhead training.
Demo: Kettlebell coaching demo
Sets
3
Reps
6-10 per side
Rest
1:30
Contraindications
Knee discomfort kneeling — use a pad or towel under the down knee.Setup
Kneel on one knee with the opposite foot forward, both at roughly 90 degrees. Kettlebell or dumbbell racked at the shoulder on the same side as the down knee.
Execution
- 1Squeeze the glute of the down-knee leg to lock the pelvis
- 2Brace the core before pressing
- 3Press straight overhead without leaning back
- 4Lower under control back to the rack position
Key cues
- Squeeze the back glute hard
- Stack the ribs over the pelvis, no leaning
- Press in a straight vertical line
- Keep the front shin vertical
Common faults
- Leaning back to assist the press
- Letting the back knee shift out of line
- Losing core brace at the top
- Bell/dumbbell drifting away from the body
Tweaks
- Progress to tall-kneeling for more core demand
- Try single-arm landmine press from the same stance
- Add a pause at the rack position
Regressions
Progressions
Muscles
Primary: Anterior Deltoid, Triceps Brachii, Core
Secondary: Glutes, Obliques
Sources
- Half-Kneeling Press mechanics - Squat University shoulder stability content
- Half-Kneeling Landmine Press setup demo
Attribution: Squat University / Dr. Aaron Horschig