Elite Physique The New Science of Building a Better Body

Half-Kneeling One-Arm Overhead Press
VERTICAL PUSH
This variation is performed with one knee resting on the floor, creating a half-kneeling
posture. Placing one knee on the floor creates a unique stability challenge for the hip
on that side, as well as the abdominals. This variation is also good for people recovering
from an ankle or foot injury.
HOW TO DO IT
1. Hold a dumbbell or kettlebell in your left hand in front of your left shoulder, elbow
tucked to your side and palm facing in (see figure a). Rest your left knee on a
pad, with your right foot forward and knee bent to 90 degrees.
2. Press the weight straight up until full lockout of the elbow (see figure b).
3. Lower under control and repeat for target reps.
4. Switch the weight to your right hand, with the right knee down and your left foot
forward, and repeat.
a
b
ADVANTAGE
This variation increases muscle activation in the hips and core.
COACHING CUES
• Ninety percent of your weight should be resting on the knee that’s down.
• Avoid any lateral shifting of the trunk while pressing overhead.
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