Exercise Spotlight - Half Kneeling Overhead Dumbbell Press

​The Half Kneeling DB press is particularly useful because it sets you up in a stable position that really highlights any errors. The lower back is in a more stable position that standing as we have one leg forward and have 3 points of contact to the ground, compared to our normal 2 in standing. It allows you to brace really hard and keep your back in neutral keeping your joints as stacked as possible. It primarily works the shoulders and triceps but the core has to work hard too.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Set up with good lunging position – Straight line through knee, hip and shoulder (which supports the DB’s as you push them overhead), curl your back foot up and dig your toes in, front shin should be vertical.
• Brace your core and push the DB’s straight overhead to lockout so that your biceps cover your ears.
• Keep good alignment through, don’t allow yourself to lose tightness and lean into it or sag through your back.

If you have any questions or would like to book in for a technique session to improve your lifting then contact us now.

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