Landmine Kneeling Single Arm Shoulder Press

Muscles worked

Setup

1. Place one end of the barbell in a landmine attachment or a corner and load the desired weight.
2. Assume a half-kneeling position with the knee down on the same side as the pressing arm.
3. Hold the end of the barbell at shoulder height with a neutral grip (palm facing in).
4. Engage your core and tuck your pelvis to maintain a neutral spine with a slight forward lean.

How to do it

1. Exhale as you press the barbell upward and slightly forward in a natural arc until your arm is fully extended.
2. Inhale as you slowly lower the barbell back to the starting position at your shoulder under control.
3. Maintain a steady tempo, taking approximately 2 seconds to lower the weight.
4. Complete all repetitions on one side before switching your leg and arm positioning.

Form checklist

• Keep the elbow tucked at a 45-degree angle rather than flaring it out to the side.
• Squeeze the glute of the kneeling leg to stabilize the pelvis and prevent lower back arching.
• Ensure the front foot is planted firmly to prevent the torso from rotating during the press.
• Keep your head in a neutral position, looking forward throughout the set.

Pro tips

• At the top of the movement, slightly lean your torso forward into the bar to maximize shoulder flexion and peak contraction.
• Focus on 'pushing the floor away' with your kneeling knee to create a rigid pillar of support for the press.

Make it harder

• Transition to a tall kneeling position (both knees down) to significantly increase the demand on core stability.
• Incorporate a 2-second pause at the top of each rep to increase time under tension and shoulder stability.

Frequently asked

What muscles does the landmine kneeling single arm shoulder press work?

The landmine kneeling single arm shoulder press primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the landmine kneeling single arm shoulder press?

The landmine kneeling single arm shoulder press uses barbell.

Is the landmine kneeling single arm shoulder press good for beginners?

The landmine kneeling single arm shoulder 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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