FLEX ON ‘EM
One exercise, six words: the half-kneeling single-arm shoulder press. Try saying that three times fast. This key movement emphasizes stability, core engagement, and unilateral strength, making it essential for improving performance and reducing injury risk. By incorporating it twice a week for 10 reps each, you can progressively build shoulder strength while addressing any muscular imbalances.
THE BENEFITS
Shoulder Strength: As a compound exercise, the shoulder press involves multiple joints and muscle groups working together. This exercise targets the deltoids and triceps effectively, which can help promote shoulder development. Pressing from a half-kneeling position also allows for a full range of motion, which is essential for muscle growth and strength development.
Core Stability: Kneeling on one knee forces you to engage your core to maintain balance, which enhances overall stability. As you press the weight overhead, your core helps stabilize your body against the weight being lifted, which can help train the core to respond dynamically. The combination of upper body movement with lower body stability forces the core to function as a stabilizing unit, enhancing overall functional strength.
Improved Posture: The half-kneeling single-arm shoulder press encourages proper posture as you stabilize your body. The kneeling stance encourages an upright posture, which helps maintain the natural curves of the spine and promotes proper alignment throughout the body. By pressing with one arm, you’re forced to resist lateral tilting. This helps encourage postural control and the activation of stabilizing muscles on both sides of the body.
Reduced Lower Back Stress: By having one knee on the ground, this exercise allows for a more controlled distribution of weight, which can alleviate pressure on the lumbar region. Regular practice of this exercise can enhance hip flexibility and mobility, which can further reduce lower back strain during various activities.
CHECK YOUR FORM
Remember that progress each week doesn’t always mean increasing weight; you can also focus on refining your form or adjusting the tempo. Let’s do a quick form check so you can lift heavy and build muscle without worrying about getting injured.
- Start in a half-kneeling position with one of your legs forward at a 90-degree angle and the other knee on the ground. You want to pick up the weight in the hand of the opposite leg that’s up. For example, if you are starting with your left leg forward in the 90-degree position, then you will pick up the dumbbell with your right hand.
- Extend your other arm out to help you maintain your balance and form. This arm should stay at the same level the entire time. Check that you are engaging your core and keeping your hips square. It’s important to avoid any rotation in your body as you press the weight.
- Hold the dumbbell with your elbow at a 90-degree angle, then press it overhead while keeping your wrist straight. Control the descent back to the starting position, exhaling as you press and inhaling as you lower the weight.
We provide a step-by-step breakdown of the correct form for the half-kneeling single-arm shoulder press on Form University, one of Burn On Demand’s most popular categories. With Burn On Demand, you can explore ways to train harder and smarter whenever and wherever you are. With categories like Quick Camps, Motion, Kids Camp, and Knockout, there is something for everybody, no matter your age, experience, or fitness level. Start your 7-day free trial or learn more about what Burn On Demand has to offer.
TIPS & TRICKS
Picking The Right Weight: How do you know if you’re progressing in this exercise or lifting the right amount of weight? If you get to the end of 10 reps or 30 seconds of work, the weight should feel heavier than when you first started or as if someone is pressing down on the weight to give it more resistance. If you’re able to get through 10 reps or 30 seconds of work without feeling challenged by the last few presses, then it’s time to pick up the next-heaviest dumbbell.
Control Your Movements: It’s important to keep your movements controlled to avoid injury. Proper control helps maintain the alignment of your joints, like your shoulders, elbows, and wrists. Sudden or uncontrolled movements can lead to strains or tears. By focusing on a slow and controlled press, you decrease the chance of these injuries.
Keep Distance From Your Ear: Ensure your shoulder does not elevate towards your ear during the press. Keeping the shoulder down promotes better balance and control, essential for executing the movement safely, especially when lifting heavier weights. Shoulder elevation can lead to compensatory movements in the spine, potentially causing misalignment and increasing the risk of lower back discomfort or injury.
Maintain A Neutral Spine: A neutral spine helps to preserve the natural curves of the spine, reducing the risk of strain or injury to the vertebrae and surrounding muscles. Proper spinal alignment enhances the stability of the joints, particularly in the shoulders and hips, which is crucial for maintaining control during the lift.
BECOMING A PRO
The half-kneeling single-arm shoulder press is a highly effective exercise that offers numerous benefits, including improved shoulder strength, core stability, and functional fitness. To maximize your results, start with lighter weights to master your form, engage your core, and pay attention to your shoulder position throughout the press. Incorporating this versatile exercise into your routine can enhance your upper body strength while keeping you safe and injury-free. Now it’s time to embrace the challenge, track your progress, and share your PRs with Burn Nation. We can’t wait to cheer you on along the way!
