Landmine Kneeling One Arm Shoulder Press
Landmine Kneeling One Arm Shoulder Press Exercise Description
The landmine kneeling one-arm shoulder press is a unilateral, angled overhead press performed from a half-kneeling stance with a barbell secured in a landmine or anchored in a corner. The pressing arm moves in the scapular plane (roughly 30–45° in front of the torso), which guides a smooth upward-and-forward arc. Primary movers are the deltoids (especially anterior and lateral) and triceps brachii, with assistance from the clavicular fibers of the pectoralis major. The serratus anterior and trapezius contribute to controlled scapular upward rotation, while the core and hips resist trunk extension, side-bending, and rotation. The half-kneeling setup minimizes lower-body drive and encourages a stacked ribcage over a neutral pelvis for better lumbopelvic control. This variation is useful for practicing single-arm shoulder pressing mechanics and scapulohumeral rhythm while maintaining a stable base.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Triceps Brachii - Lateral Head
- Assisting Muscles: Pectoralis Major - Clavicular Head, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Multifidus, Rectus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Shoulders, Upper Arms
- Body Surface: Back, Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Shoulder Abductors, Shoulder Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Shoulder, Outer Tricep, Side Shoulder
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral, Posterior
- Gender: Female
How To Do The Landmine Kneeling One Arm Shoulder Press Exercise
‘- Secure one end of a barbell in a landmine/anchor.
– Assume a half-kneeling stance: one knee down, opposite foot flat and under the hip; hips and shoulders square.
– Lightly tuck ribs, brace the torso, and keep a neutral spine; squeeze the glute of the down-leg.
– Hold the bar close to the end sleeve at shoulder height with a neutral wrist and vertical forearm.
– Set the shoulder: gentle depression and centration; allow natural upward rotation during the press (no aggressive shrug).
– Inhale to brace; press the bar up and slightly forward along its arc until the elbow fully straightens without losing rib/pelvis position.
– Keep head and neck neutral; do not chase the bar by flaring the ribs or leaning back.
– Control the descent, keeping the elbow in the scapular plane, lowering to just above the shoulder.
– Maintain front knee stacked over midfoot; avoid rotating the torso or shifting the pelvis.
– Pause briefly, re-brace, and repeat; switch sides.
Landmine Kneeling One Arm Shoulder Press Tips
‘- Secure one end of the barbell firmly in a landmine or anchor before setting up.
– In the half-kneeling stance, place the opposite foot of the down knee flat under the hip and keep hips and shoulders square.
– Lightly tuck your ribs, brace your torso, and keep a neutral spine while squeezing the glute of the down leg.
– Hold the bar close to the end sleeve at shoulder height with a neutral wrist and vertical forearm.
– Gently depress and center the shoulder, allowing natural upward rotation during the press instead of an aggressive shrug.
– Inhale to brace before initiating each press.
– Press the bar up and slightly forward along its arc until the elbow fully straightens, without losing rib or pelvis position.
– Keep your head and neck neutral, avoiding flared ribs or leaning back to chase the bar.
– Control the descent in the scapular plane, lowering the bar to just above shoulder height.
– Maintain the front knee stacked over the midfoot and avoid rotating the torso or shifting the pelvis throughout the set.
Landmine Kneeling One Arm Shoulder Press Beginner Introduction
The landmine kneeling one-arm shoulder press is a single-arm overhead pushing movement performed with a barbell anchored in a landmine attachment or wedged into a stable corner. The lifter works from a lunge-style kneeling position, which limits help from the legs and places more demand on the shoulders, arms, and midsection. Because the bar path travels slightly forward and up rather than straight overhead, the arm follows a natural arc that can feel more comfortable for many shoulders.
This press emphasizes the front and side of the shoulders, with strong involvement from the triceps and upper chest. Muscles around the shoulder blade, along with the upper back, guide smooth shoulder-blade motion as the bar rises. At the same time, the core and hips act as a solid anchor, resisting leaning, arching, or twisting. The combination of a narrow base, single-arm loading, and angled bar path makes this variation well suited for building controlled pressing mechanics and awareness of shoulder and trunk alignment.