Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredLandmine
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Half Kneeling Landmine Press Overview

The half kneeling landmine press is a variation of the standing overhead press and an exercise used to target the muscles of the shoulders.

The half kneeling landmine press is a regression from the standing overhead press and can be used to help build the prerequisite shoulder strength and stability to perform the standing variation.

Half Kneeling Landmine Press Instructions

  1. Assume a half kneeling position with the knee under your hip, toes tucked, and ribcage down.
  2. Shoulder the barbell in one hand and place your other hand on your ribcage to monitor spinal positioning.
  3. Once the barbell is in place, take a deep breath and press to lockout by extending the elbow and contracting the deltoid.
  4. Slowly lower the barbell back to the starting position on your shoulder and repeat for the desired number of repetitions.

Half Kneeling Landmine Press Tips

  1. Press with the contralateral arm compared to the knee in flexion (e.g. if your left leg is in flexion, the barbell should be in your right hand).
  2. Don’t allow the head to jut forward excessively.
  3. Drive the bicep to the ear and exhale as you press.
  4. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  5. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  6. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
  7. Ensure the rib cage stays down and you’re not falling into excessive hyperextension.