Half-Kneeling Single-Arm Landmine Press
- Level
- Intermediate
- Equipment
- Barbell, Landmine, Weight Plate, Mat
- Movement
- Landmine press · Half-kneeling
- Tracks
- Weight & Reps
Works
Front Delts Upper Chest Triceps Shoulders Chest - Serratus
Traps Obliques Abdominals Glutes Back
How to do it
- Secure one end of the barbell in the landmine and load the free end.
- Kneel facing the bar end with your pressing-side knee down on a pad and the opposite foot forward, both knees at about 90 degrees.
- Lift the bar end to the front of your pressing-side shoulder, gripping the sleeve or handle.
- Squeeze the down-leg glute, stack your ribs over your pelvis and brace.
- Press the bar up and forward along its arc until your elbow is straight and your shoulder blade wraps forward slightly.
- Pause briefly without letting your torso twist or lean.
- Lower the bar under control back to the front of your shoulder.
- Complete all reps, then switch the kneeling leg and pressing arm.
Common mistakes
- Arching the lower back to finish the press.
- Rotating the torso toward the pressing arm.
- Shifting the hips or leaning sideways off the kneeling base.
- Flaring the elbow wide at the bottom.
Safety
Use a pad under the down knee.
Make sure the landmine end is secure and the bar cannot slide or lift.
Start light, as the kneeling stance limits load compared with standing variations.
Tips
- Squeeze the down-side glute to keep your hips square.
- Keep your ribs down and press up, not back.
- Reach through at the top and let your shoulder blade move.
- Keep your forearm stacked under the bar.
Details
- Base movement
- Landmine press
- Load position
- Landmine
- Arms
- One
- Body position
- Half-kneeling
