Half-Kneeling DB Press
How to Do It
Half-kneeling (one knee down, opposite foot forward), DB racked at the shoulder on the down-knee side. Brace the core and glutes, ribs down, and press the DB straight overhead to lockout without leaning back. Lower under control to the shoulder. Complete reps, then switch sides/knees.
Why It Works
The half-kneeling base removes leg drive and challenges the core to resist arching and leaning, building honest vertical pressing strength and shoulder stability while training anti-extension trunk control.
Hockey Transfer
Builds overhead and shoulder pressing strength with trunk stability transferable to absorbing contact and protecting the puck with extended arms; the anti-lean demand reinforces core stiffness in battles.
Coaching Cues
- "Ribs down, glute tight"
- "press straight up, not back"
- "stack the wrist over the elbow"
Common Mistakes
Arching the low back to press; leaning the torso back; pressing the DB forward of the head
Progression / Regression
heavier DB or tall-kneeling/standing
lighter DB or seated for stability
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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