- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredLandmine
- Force TypePush (Unilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Traps, Triceps
Target Muscle Group
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
- Assume a half kneeling position with the knee under your hip, toes tucked, and ribcage down.
- Shoulder the barbell in one hand and place your other hand on your ribcage to monitor spinal positioning.
- Once the barbell is in place, take a deep breath and press to lockout by extending the elbow and contracting the deltoid.
- 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
- 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).
- Don’t allow the head to jut forward excessively.
- Drive the bicep to the ear and exhale as you press.
- 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.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
- Ensure the rib cage stays down and you’re not falling into excessive hyperextension.