Strength

Half Kneeling Med Ball Overhead Press

The Half Kneeling Med Ball Overhead Press targets your core and shoulders. This stability exercise enhances body balance, shoulder flexibility, and overall strength, offering an intense upper body and core workout.
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Half Kneeling Med Ball Overhead Press instructions
Step-by-step instructions
1
Kneel down on your right knee with your left foot placed in front of you.
2
Hold the medicine ball with both hands at chest level.
3
Lean forward slightly on your front foot, and press the ball up and forward over your head.
4
Lower the ball back down to your chest in a controlled fashion.
5
Switch legs and repeat for the programmed number of reps. Make sure not to arch your back or push too far forward.
Kneel down on your right knee with your left foot placed in front of you.
Hold the medicine ball with both hands at chest level.
Lean forward slightly on your front foot, and press the ball up and forward over your head.
Lower the ball back down to your chest in a controlled fashion.
Switch legs and repeat for the programmed number of reps. Make sure not to arch your back or push too far forward.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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