Half Kneeling Landmine Press Guide | Shoulder Strength
Learn how to master the half kneeling landmine press. Build stable shoulders and core strength with our expert step-by-step instructions and tips.
How to Perform
- Secure one end of a barbell in a landmine attachment or a corner, and kneel on your right knee with your left foot flat on the floor.
- Hold the end of the barbell sleeve in your right hand at shoulder height, keeping your elbow tucked close to your ribcage.
- Engage your glutes and core to maintain a neutral spine, ensuring your torso remains square to the front.
- Press the barbell upward and slightly forward until your arm is fully extended, reaching toward the ceiling at a natural diagonal angle.
- Pause briefly at the top of the movement without shrugging your shoulder toward your ear.
- Lower the weight under control back to the starting position at shoulder height.
- Complete the desired repetitions on one side before switching your kneeling leg and pressing arm.
Common Mistakes
- Arching the lower back to compensate for heavy weight
- Leaning the torso to the side during the pressing phase
- Allowing the elbow to flare out excessively away from the body
- Failing to fully lock out the elbow at the top of the rep
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Triceps
- Upper Chest
- Core
- Serratus Anterior
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
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