Dumbbell Half-Kneeling Thor Lift
The half-kneeling lift with one dumbbell held by its ends: from beside the back knee, up across the body to straight arms at shoulder height.
How to do it
Setup
Half-kneeling, a dumbbell on the floor beside the back knee, both hands on its heads.
Steps
- Lift the bell up and across to the opposite side, arms straightening.
- Finish at shoulder height with the chest turned toward it.
- Lower it along the same line to the floor.
Common mistakes
Rounding down to the floor: hinge with a flat back and bend the arms to reach. Front knee caving as you turn: keep it over the ankle. Swinging the bell up: lift it under control.
Breathing
Exhale on the upward sweep, inhale returning.
