Extension und Flexion des Armes im Kniestand (left) ► half kneeling 1-arm overhead press

Individual work

Half-kneeling position (one leg up) with one arm extended and held high (pointing upwards), the weight (dumbbell or kettlebell) is held in the hand of the extended arm (same side as the leg placed on the knee - left), bend the training arm (left) to move the weight to the shoulder and stretch back to the starting position, keeping the core muscles under constant tension.

Starting position:
- Half-kneeling position, abdominal and gluteal muscles tensed
- Exercise arm almost extended in a high position (same side as the kneeling leg)

Finishing position:
- Exercise arm bent, weight at shoulder height

Attention:
If you do not work enough from the core, you will lose your balance and your hips will buckle to the side, which should be avoided at all costs.

1 dumbbell/kettlebell