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
- Attach a handle to a cable stack on both sides and position at chest height.
- Assume a half kneeling position with your knee underneath your hip and ensure you maintain a neutral spine with the ribs down.
- Position yourself so that one arm is extended and the other is flexed close to your chest ready to press horizontally.
- Exhale and press one handle to extension while simultaneously rowing the other handle and limiting rotation of your hips.
- Slowly lower back to the starting position and repeat in the opposite direction for the desired number of repetitions.
Half Kneeling Push-Pull Tips
- This variation is a bit different compared to normal landmine rotations, the range of motion is much smaller and more concise.
- 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.
- The majority of motion should take place at the shoulders, the goal is to resist spinal motion.
- 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.
- Don’t hold your breath, the goal should be to utilize respiration to drive further abdominal activation.