Landmine Half Kneeling Shoulders Press

Muscles worked

Setup

1. Place one end of the barbell in a landmine attachment or a stable corner.
2. Assume a half-kneeling position with the knee of the pressing side on the floor and the opposite foot flat in front.
3. Hold the end of the barbell (the sleeve) at shoulder height with a neutral grip (palm facing in).
4. Engage your glutes and core to create a tall, neutral spine with your ribs tucked.

How to do it

1. Exhale and press the barbell upward and slightly forward following the natural arc of the landmine until your arm is fully extended.
2. At the top of the movement, lean slightly into the bar to allow for full scapular upward rotation.
3. Inhale as you slowly lower the weight back to the starting position near your shoulder under strict control.
4. Maintain a controlled tempo, typically 2 seconds up and 2 seconds down, without using momentum from your hips.

Form checklist

• Keep your torso square to the front; do not let the weight rotate your body.
• Ensure your lower back does not arch as you press the weight overhead.
• Keep the elbow of the pressing arm tucked at roughly a 45-degree angle from your ribs.
• Maintain a vertical shin on the front leg for a stable base of support.

Pro tips

• Squeeze the glute of the kneeling leg as hard as possible to stabilize the pelvis and maximize core tension.
• Focus on 'reaching' at the top of the rep to engage the serratus anterior, which helps with shoulder health and stability.
• Keep your non-pressing arm tensed at your side or out for balance to maintain total-body tension.

Make it harder

• Add a 2-second pause at the top of each rep to increase the stability demand on the obliques.
• Transition to a 'tall kneeling' position (both knees on the floor) to remove the stability provided by the front foot.

Frequently asked

What muscles does the landmine half kneeling shoulders press work?

The landmine half kneeling shoulders press primarily targets the pectorals, and also works the deltoids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the landmine half kneeling shoulders press?

The landmine half kneeling shoulders press uses landmine.

Is the landmine half kneeling shoulders press good for beginners?

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

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