Shoulders
Half Kneeling Landmine Press
A stability-focused vertical press that builds shoulder strength while prioritizing joint health and core control.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.