Barbell Half Kneeling Thor Lift

Muscles worked

Setup

1. Place one end of a barbell in a landmine attachment or a secure corner.
2. Assume a half-kneeling position with the knee closest to the barbell on the floor and the opposite foot planted firmly forward.
3. Grip the end of the barbell with both hands using a stacked grip, holding it near the hip of the kneeling leg.
4. Engage your core and maintain an upright, tall-spine posture.

How to do it

1. Exhale and rotate the barbell diagonally across your body and upward toward the opposite shoulder in a smooth arc.
2. Keep your arms mostly straight throughout the movement, finishing with the bar at eye level or slightly higher.
3. Inhale as you slowly lower the barbell back to the starting hip, resisting the weight's momentum to maintain control.
4. Complete all reps on one side before switching your kneeling leg and repeating the movement in the opposite direction.

Form checklist

• Keep your hips squared forward; do not let your pelvis rotate with the barbell.
• Maintain a neutral spine and avoid leaning backward as the bar reaches the top of the arc.
• Ensure the front knee stays tracked over the ankle and does not cave inward.
• Focus on driving the movement from the torso and shoulders rather than just pulling with the arms.

Pro tips

• Squeeze the glute of the kneeling leg throughout the set to provide a 'lock' for your pelvis, maximizing oblique engagement.
• Think about 'pushing' the bar away from your body at the peak of the movement to fully activate the serratus anterior and deltoids.

Make it harder

• Add small weight plates to the end of the barbell to increase rotational resistance.
• Perform the movement with a 3-second eccentric (lowering) phase to increase time under tension for the core.

Frequently asked

What muscles does the barbell half kneeling thor lift work?

The barbell half kneeling thor lift primarily targets the deltoids, and also works the erector spinae, glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the barbell half kneeling thor lift?

The barbell half kneeling thor lift uses barbell.

Is the barbell half kneeling thor lift good for beginners?

The barbell half kneeling thor lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Arms Circle Marching On SpotBeginner · deltoids and pectorals