Kettlebell Half Kneeling Press: Core Stability and Shoulder Strength in One Move

Last Updated on 13 June 2025 by Greg Brookes

The kettlebell half kneeling press is one of my go-to exercises for building overhead strength and uncovering core imbalances. It places your body in a lunge-like stance that challenges your stability in a way standing presses don’t.

In this guide, I’ll walk you through exactly how to perform the kettlebell half kneeling press, what makes it so effective, and how to integrate it into your training.

What Is the Kettlebell Half Kneeling Press?

This exercise involves pressing a kettlebell overhead from a half kneeling position, one knee on the ground, the other foot flat in front of you.

It may seem like a minor adjustment from standing, but this position significantly increases the demand on your core and glutes. It’s also a great way to isolate each side of the body and test for asymmetries.

Why It Matters

Most people don’t realise how much their stance affects core stability.

You might feel rock solid when pressing from a squat or standing position, but move into a split stance and things can get wobbly quickly.

The half kneeling press forces your body to stabilise against rotation and imbalance. That means more core engagement, better glute activation, and improved neuromuscular control.

And if one side is weaker or less stable, this setup will expose it.

Muscles Worked

• Deltoids (shoulders)
• Triceps
• Core stabilisers
• Glutes
• Obliques
• Scapular stabilisers

How to Do the Kettlebell Half Kneeling Press (Step-by-Step)

1. Get into a half kneeling position: one knee down, the other foot flat in front.
2. Your rear hip should be fully extended with your glute engaged.
3. Hold the kettlebell in the racked position on the same side as the kneeling leg.
4. Brace your core, think “tall spine” and drive the kettlebell overhead.
5. Lower slowly with control, keeping your torso upright throughout.
6. Repeat for reps, then switch sides.

Tip: The narrower your stance, the more challenging the press becomes. Start with feet hip-width apart, and narrow the stance as you gain stability.

Watch the kettlebell half kneeling press in action:

Common Mistakes to Avoid

• Flaring the ribs or arching the lower back
• Letting the front knee collapse inward
• Pressing with the kettlebell too far forward
• Losing glute tension in the rear leg
• Using a stance that’s too narrow before you’ve earned it

Warm-Up Drills to Prep for the Press

Before pressing in this position, loosen up the hips and activate the core with:

• Glute Bridges (10 reps)
• Half Kneeling Hip Flexor Stretch (hold 30 sec per side)
• Bird Dogs (10 reps per side)

Progressions and Regressions

Regression: Perform the tall kneeling press or standing overhead press to build baseline control.
Progression: Narrow your stance or use two kettlebells. You can also transition into a half kneeling windmill for added complexity.

Programming Tips and Reps

• Start with 5 to 8 reps per side
• Perform 2 to 4 sets depending on load and skill
• Use it as a strength builder or warm-up drill before heavier presses
• Prioritise quality over load, this is about control, not brute force

Kettlebell Half Kneeling Press vs Standing Press

Standing presses allow you to use leg drive and engage your entire base. The half kneeling press removes that, forcing strict form and deep core recruitment.

This makes it ideal for identifying and fixing imbalances, improving posture, and preparing the shoulders for heavier overhead work.

Related Exercises You Can Try Next

• Kettlebell Tall Kneeling Press
• Kettlebell Bottoms Up Press
• Kettlebell Clean and Press

Want More Smart Kettlebell Training?

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