Half Kneeling Press
The half kneeling press is a single-arm overhead press done with one knee down and one foot forward, holding a kettlebell at your shoulder. It builds your triceps and shoulders, and the offset weight makes your abs and obliques work to keep you upright. It suits beginners who want to learn a tidy overhead press, and more experienced lifters who want to press without using their legs to help.
Muscles worked
The Half Kneeling Press mainly works your triceps, anterior delts and lateral delts, with your abs and obliques helping.
Setting up
- Kneel on a mat or folded towel with the knee on the same side as your pressing hand down, and the opposite foot flat on the floor in front. For example, if you are pressing with your right hand, your right knee is down and your left foot is forward.
- Place your back knee under your hip and your front foot about a stride ahead, so both knees make roughly a right angle. Keep your feet about hip-width apart, not in a straight line, so you feel steady.
- Bring the kettlebell up to the rack position: elbow tucked close to your ribs, fist near your collarbone, and the bell resting against the back of your forearm and upper arm. Keep your wrist straight, not bent back. Use your other hand to help it up if you need to.
- Choose a light bell to start with, such as 4-8 kg, so you can learn the position before adding weight. Rest your free hand on your front thigh or out to the side.
How to do the Half Kneeling Press
- Get tall through your hips and head, squeeze your back-leg buttock gently, and brace your stomach as if you were about to be nudged in the ribs.
- With the bell in the rack position, check that your ribs are down and your elbow is tucked in front of your body, not out to the side.
- Press the kettlebell straight up, moving your elbow forward and up. The bell should travel close to your face, so move your head slightly back out of the way if needed.
- Finish with your arm straight and your bicep near your ear, with the bell sitting directly over your shoulder. Your torso should stay upright and not lean away from the bell.
- Pause for a moment at the top, then lower the bell slowly along the same path, taking about 2 seconds.
- Return to the rack position with your elbow back against your ribs, and reset your brace before the next rep. Complete all reps on one side, then swap knees and arms.
Form tips
- Keep your ribs pulled down towards your hips. If you feel your lower back arching, you have gone too far or the bell is too heavy.
- Think about pushing the bell up and slightly back, so it finishes over your shoulder and not out in front of you.
- Press your down knee and front foot into the floor, and stay tall through your trunk. The bell will try to pull you sideways, so use your abs and obliques to resist it.
- Keep your wrist straight and stacked over your elbow, so the weight sits on the back of your forearm and not in your hand.
- Control the lowering phase. This is where the weight tries to pull you off balance, so slow it down.
Common mistakes
Leaning away from the bell
Stay tall and keep your shoulders level, so your torso doesn't bend sideways as the bell goes up. If you can't, use a lighter bell and brace your stomach harder before each rep.
Arching the lower back
Pull your ribs down and keep your stomach tight before you press. Stop the press when your arm is straight and the bell is over your shoulder, without pushing further back.
Pressing out in front
Start with your elbow tucked in and the bell close to your body. Press up in a straight line and finish with the bell directly over your shoulder, not in front of your face.
Rushing the lowering phase
Take about 2 seconds to lower the bell to the rack position. Letting it drop makes it harder to stay balanced and takes away much of the benefit for your shoulders and triceps.
Sets and reps
| Build strength | 4-5 sets of 4-6 reps per side with a challenging weight, resting 2 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps per side, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 10-15 reps per side with a lighter weight, resting 45-60 seconds, or include it as one station in a circuit. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Half Kneeling Press alternatives
Machine taken, or want some variety? These work the same main muscles.
Half Kneeling Press FAQs
Which knee should be down for a half kneeling kettlebell press?
The knee on the same side as the arm holding the kettlebell goes down, and the opposite foot is forward. So if you press with your right hand, your right knee is down and your left foot is flat in front. This makes the weight offset to your down side, so your abs and obliques have more work to do.
Why do the kettlebell press half kneeling instead of standing?
Being on one knee takes your legs out of the movement, so you can't use a bounce or leg drive to get the bell up. Your triceps and shoulders do the work, and your abs and obliques keep you upright. It also makes it easier to see if you are leaning or arching.
How heavy should the kettlebell be?
Start with a weight you can press for 8-10 controlled reps without leaning or arching your back. For many beginners that is 4-8 kg. Increase the weight gradually, and if you feel pain in your shoulder or elsewhere, stop and get it checked.
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