Strength Training · Bodybuilding
Half-Kneeling Landmine Press
The half-kneeling landmine press is a one-arm press that moves an anchored barbell upward and forward. It trains your shoulders and triceps while your trunk resists twisting.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Kneel facing the anchor on your pressing-side knee, with your opposite foot flat in front.
- Bring the bar’s free end to your pressing-side shoulder using both hands.
- Hold the end in your pressing hand with your elbow beneath it.
- Release your supporting hand from the bar.
- Press the bar upward and forward along its arc until your arm is straight.
- Lower the bar to your shoulder under control.
Form cues
- Keep your ribs stacked over your hips.
- Squeeze your kneeling-side glute.
- Exhale as you press.
Common mistakes
- Twisting toward the barKeep your chest and pelvis facing the anchor throughout the rep.
- Pinning your shoulder blade backLet your shoulder blade move upward around your ribs as your arm rises.
- Wrist folding backwardKeep your knuckles aligned with your forearm rather than letting the bar bend your wrist back.
Safety
Excessive load or leaning backward can strain your shoulder or lower back. An unsecured anchor or loss of grip can let the bar shift or drop.
- Check that the landmine attachment is firmly secured before lifting.
- Start with the empty bar; add weight only when you can control the full movement.
- Place padding beneath your kneeling knee on hard flooring.
- Use both hands to lower the bar to the floor after your set.
If kneeling causes knee pain or pressing causes shoulder or back pain, choose a pain-free alternative and seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Exercise Mat (optional)
- Landmine Attachment
- Weight Plate (optional)
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Finish each set with about two controlled reps still possible.