Moves/Half Kneeling Lift

Half Kneeling Lift

ID: 372

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Exercise Type:
Upper Pull
Contraindications:
None
Equipment:
Floor Based, Kettlebell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  2. 2. Lead the movement with elbows driving straight down, not flaring back.
  3. 3. Breathe consistently — match breathing to movement rhythm.

Regression:

Cable lat pulldown in the same movement path before transferring the pattern to bodyweight.

Progression:

Progress to a muscle-up or transition pull to a higher-level gymnastic skill.

Common Problems:

Shrugging at the top — cue retract and depress scapula before and during the pull. Kipping — require a dead stop at the bottom.