Vidéos
Instructions
- Start in a half-kneeling position with your front knee at 90 degrees and dumbbell in the same-side hand at shoulder height.
- Press the dumbbell overhead while rotating your torso towards the front leg side.
- As you press, hinge at your hips, lowering your opposite-side hand towards the floor inside your front foot.
- Keep your eyes on the dumbbell throughout the movement.
- Return to the starting half-kneeling position with control.
Technical Tips
- Maintain a strong core to stabilise your spine.
- Keep your arm locked out overhead to protect your shoulder joint.
- Drive through your front heel to maintain balance during the press and hinge.
Breathing Tips
- Inhale before initiating the press.
- Exhale as you press the dumbbell overhead and rotate.
- Inhale as you return to the starting position.
Restrictions médicales
- Shoulder injuries
- Lower back pain
- Knee instability
- Hip mobility limitations
How do I do the half kneeling dumbbell windmill press correctly?
To do the half kneeling dumbbell windmill press correctly, start in a stable half-kneeling position, press the dumbbell overhead while rotating your torso towards the front leg side, hinge at your hips while keeping your arm locked out, and maintain a strong core and eye focus on the dumbbell throughout the movement.
What muscles does the half kneeling dumbbell windmill press work?
The half kneeling dumbbell windmill press primarily works the shoulders, especially the deltoids, while engaging the core, lats, and stabilising muscles for balance and rotational control.
Is the half kneeling dumbbell windmill press good for core strength?
Yes, the half kneeling dumbbell windmill press is excellent for core strength because it challenges rotational stability, anti-rotation control, and engages your abs and obliques during the press and hinge motion.
Can beginners do the half kneeling dumbbell windmill press?
The half kneeling dumbbell windmill press is generally suited for intermediate trainees due to its stability and mobility requirements. Beginners should first master basic half-kneeling presses and core stabilisation before attempting this variation.
What are the benefits of the half kneeling dumbbell windmill press?
The benefits of the half kneeling dumbbell windmill press include improved shoulder stability, enhanced thoracic mobility, increased core strength, better balance, and functional integration of upper and lower body movement patterns for athletic performance and daily activities.
The Half Kneeling Dumbbell Windmill Press is an effective functional exercise that combines shoulder strength, core stability, and hip mobility in a single integrated movement. This press variation is performed in a half-kneeling stance, enhancing balance and unilateral strength while challenging rotational stability. It is widely used to build overhead pressing strength safely, improve thoracic spine mobility, and train anti-rotational control, making it particularly valuable for athletes, fitness enthusiasts, and functional training practitioners. The exercise also reinforces optimal shoulder mechanics under load, reduces compensatory patterns in pressing, and enhances coordination between lower body stability and upper body mobility. Incorporating the Half Kneeling Dumbbell Windmill Press into your routine will improve your functional movement quality, balance, and shoulder stability, while reinforcing strong kinetic chain integration essential for daily life and sport performance. This makes it a reliable choice for intermediate and advanced programming focused on enhancing overhead strength, core integrity, and total body control efficiently.