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Lesson 08 · Beginner
Half-kneeling press
Form cues
- Pad the kneeling knee if needed.
- Squeeze the glute on the kneeling side.
- Press up without leaning back.
Common mistakes
- Flaring the ribs to finish the press.
- Shrugging the shoulder toward the ear.
- Using a load that changes the position.
Beginner adjustment
Regression: use a light band, seated press, or no load. Progression: add a light dumbbell or move to a tall-kneeling press.
Captions included with approved video
Transcript preview
A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.
Voiceover cues
- Set a stable half-kneeling position and gently squeeze the kneeling-side glute.
- Press the weight or band overhead without letting your ribs flare.
- Lower slowly to the starting position.