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Lesson 06 · Intermediate
Half-kneeling press
Form cues
- Squeeze the glute on the kneeling side.
- Keep ribs comfortably down.
- Press up without leaning back.
Common mistakes
- Flaring the ribs to finish.
- Shrugging toward the ear.
- Using a load that changes the position.
Intermediate adjustment
Regression: use a lighter dumbbell, band, or seated press. Progression: add a small load increase or move to a standing single-arm press with the same control.
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
- Build a stable half-kneeling position and gently squeeze the kneeling-side glute.
- Press overhead without letting your ribs lift.
- Lower slowly and reset before the next rep.