Venatus Strength and Conditioning

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Kneeling Half Moon

The half moon is an exercise that can be completed from the kneeling or standing position.  The half moon can also be done using a variety of weights to include weight plates, medicine balls, sandbags, etc… To complete correctly from the kneeling position see the video and description below.

  1. Begin in the kneeling position with the weight implement in your hands positioned next to your hip on the ground.
  2. Keep your knees positioned under the hips or slightly wider than hip width and ensure the hips are slightly flexed before beginning the movement (do not let your bottom touch your feet at any time during the movement).
  3. In a quick motion pull the weight up and over your head in an arching motion while quickly extending the hips.
  4. Lower the weight down to the other side with control.