Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Half Kneeling Push-Pull Overview

The half kneeling push-pull is a variation of the wood chop and an exercise used to strengthen the muscles of the abdominal complex and obliques.

The half kneeling push-pull trains the abs through stabilization as it fights the weight of the cable weight stack through the plane of motion.

Half Kneeling Push-Pull Instructions

  1. Attach a handle to a cable stack on both sides and position at chest height.
  2. Assume a half kneeling position with your knee underneath your hip and ensure you maintain a neutral spine with the ribs down.
  3. Position yourself so that one arm is extended and the other is flexed close to your chest ready to press horizontally.
  4. Exhale and press one handle to extension while simultaneously rowing the other handle and limiting rotation of your hips.
  5. Slowly lower back to the starting position and repeat in the opposite direction for the desired number of repetitions.

Half Kneeling Push-Pull Tips

  1. This variation is a bit different compared to normal landmine rotations, the range of motion is much smaller and more concise.
  2. The goal is to keep your hips/pelvis as stationary as possible. If you have trouble with rotation at the pelvis or lumbar spine than consider widening your positioning or slowing down the velocity of the movement.
  3. The majority of motion should take place at the shoulders, the goal is to resist spinal motion.
  4. Keep a slight bend in your knees as you press and row, this should help to take a bit of tension off your lumbar spine during the movement.
  5. Don’t hold your breath, the goal should be to utilize respiration to drive further abdominal activation.