Landmine Half Kneeling Shoulders Press
Landmine Half Kneeling Shoulders Press Exercise Description
The landmine half-kneeling shoulder press is an angled overhead press performed with a barbell secured in a landmine or anchored corner. The half-kneeling stance promotes a tall, neutral spine and pelvis control while the pressing arm moves in the scapular plane along the bar’s arc. Primary work targets the deltoids (especially anterior and lateral fibers) and triceps, with assistance from the serratus anterior and trapezius for upward rotation and stable scapulothoracic motion. The core and glutes contribute isometric stability to resist trunk extension and lateral sway. The angled path can reduce extreme shoulder external rotation demands compared with a vertical press, making it a clear option when practicing controlled overhead mechanics with strong trunk rigidity and smooth scapular motion.
- Muscle Groups: Delts, Shoulders, Triceps
- Target Muscles: Deltoid - Anterior, Deltoid - Lateral, Triceps Brachii - Lateral Head
- Assisting Muscles: Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Upper Fibers
- Stabilizing Muscles: External Obliques, Gluteus Maximus, 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 Half Kneeling Shoulders Press Exercise
‘- Secure one end of a barbell in a landmine attachment or firmly in a corner.
– Set up in a half-kneeling stance: one knee down, opposite foot forward, torso tall, ribs stacked over pelvis.
– Grip the bar sleeve with a neutral wrist; hold it near the front of the same-side shoulder. Keep forearm vertical, elbow slightly in front of the body.
– Brace the trunk; gently tuck the pelvis to maintain a neutral lumbar spine.
– Press the bar up and slightly forward, following the landmine’s arc. Finish with the arm extended in line with the bar path.
– “Reach” subtly at the top to allow the shoulder blade to upwardly rotate without shrugging.
– Lower under control to the start, keeping the bar close and the forearm vertical.
– Keep the front foot fully planted and the back toes tucked for balance; squeeze the glute of the down-leg to resist arching.
– Maintain a neutral head and steady gaze forward throughout.
Landmine Half Kneeling Shoulders Press Tips
‘- Set up in a half-kneeling stance with one knee down, the opposite foot forward, and your torso tall.
– Stack your ribs over your pelvis and gently tuck the pelvis to keep the lumbar spine neutral.
– Grip the bar sleeve with a neutral wrist and hold it near the front of the same-side shoulder.
– Keep your forearm vertical with the elbow slightly in front of the body throughout the press.
– Brace your trunk before pressing to maintain strong, rigid posture.
– Press the bar up and slightly forward, following the landmine’s natural arc.
– At the top, subtly “reach” to allow the shoulder blade to upwardly rotate without shrugging.
– Lower the bar under control, keeping it close and the forearm vertical on the way down.
– Keep the front foot fully planted, back toes tucked, and squeeze the glute of the down leg to resist arching.
Landmine Half Kneeling Shoulders Press Beginner Introduction
The landmine half-kneeling shoulder press blends an overhead press with a grounded, one-knee-down position. One end of the barbell moves on a fixed arc from the landmine base or corner, creating a forward-and-up path rather than a straight vertical line. This setup emphasizes an upright, organized torso while the working arm drives the weight overhead at a comfortable angle for the shoulder joint.
Because the body is supported on one knee and the opposite foot, the exercise places strong demands on balance, core tension, and glute engagement. The shoulders and triceps handle most of the pressing effort, while muscles around the shoulder blade, upper back, and ribcage guide the arm smoothly along the bar’s path. The angled direction of the load can feel more forgiving than a strict straight-up press, encouraging solid overhead mechanics with less strain at the extremes of motion. This combination of single-side loading, torso control, and guided bar path makes it a popular choice for building stable, confident pressing patterns.