Barbell Half Kneeling Thor Lift
The Barbell Half Kneeling Thor Lift targets your core and shoulder stability. This exercise enhances rotational strength and improves functional movement patterns.
- Start in a half kneeling position with one knee on the ground and the opposite foot flat on the floor.
- Hold a barbell in both hands, positioned at shoulder height.
- Engage your core and rotate your torso, lifting the barbell diagonally overhead towards the side of your front leg.
- Return to the starting position and repeat for the desired number of repetitions.
How to perform the Barbell Half Kneeling Thor Lift
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Half Kneeling Thor Lift using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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