Half-Kneeling Position: The Great Equalizer
Half-Kneeling Position: The Great Equalizer
I’m a big fan of programming the half-kneeling position for pressing, pulling and core exercise. Exercises in the half kneeling posture are “Self-Limiting” meaning they require greater psychological engagement and physical demand than exercises that are seated or done on a machine. This position is the great equalizer. No matter how strong you are you cannot simply “muscle” your way through a half kneeling drill. The narrow unilateral set-up demands symmetrical hip and core stability via reflexive stabilization. ——
I demand that my clients show a mastery of progressions in half kneeling before progressing to standing drills. Client and trainers alike will often comment how half-kneeling is more challenging then standing, often wondering why standing would be considered a “progression” from half-kneeling. This is because you can’t “fake it” in half-kneeling. In my mind you have to earn your way to standing by proving your resiliency in half-kneeling.
I like to utilize this position for clients who tend to default towards an extension in other pushing and pulling exercises like push-ups and rings rows. I’ll often program half-kneeling core drills like the anti-rotation press, chop/lift & push/pull as well as cable pressing and rowing to help them recalibrate and develop the correct stabilization strategy. I’ll typically follow a progression upwards from 1/2 kneeling into standing before finishing in a split stance.
I always remember Gray Cook saying that half-kneeling drills were an effective way to “hit save on ankle and three dimensional hip mobility” that quote has always stuck with me and that strategy has been very effective for me. I’ll often re-establish closed chain motor control of the ankle through barefoot half kneeling drills. Additionally, when treating clients with pelvic control and hip mobility issues I’ll use half-kneeling drills as a way to challenge motor control following re-positioning.
Try incorporating some half-kneeling drills into your program and let us know how you like it. A great exercise to start with is the Unilateral KB Press demonstrated by my friend Matt in the video above.