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Shoulders · Intermediate

Kettlebell Half Kneeling Anti Rotation Press

Half-kneeling unilateral kettlebell press requiring square hips and controlled trunk position.

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Kettlebell Half Kneeling Anti Rotation Press demonstration

Exercise overview

Training details

ShouldersCore

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Assume a half-kneeling stance and hold one kettlebell at the shoulder on the side of the down knee.
  2. 02Squeeze the rear glute, stack your ribs over your pelvis, and keep both hips facing forward.
  3. 03Press the kettlebell diagonally forward and upward until your elbow is extended while resisting any torso rotation toward the load.
  4. 04Pause with your shoulders and hips square and your trunk vertical.
  5. 05Lower the kettlebell to the shoulder, complete the set, and switch kneeling and pressing sides.

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Variations

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Alternatives

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