Half Kneeling Landmine Press

The Half Kneeling Landmine Press is a versatile and functional exercise that targets the upper body, specifically the shoulders and core, while also enhancing stability and balance. This exercise is performed using a landmine setup—a barbell anchored at one end, allowing for a wide range of rotational and pressing movements. The half-kneeling stance adds an extra challenge by requiring core engagement and hip stability, making it an excellent choice for athletes and fitness enthusiasts looking to improve their shoulder strength, core stability, and overall athleticism.

Targeted Muscle Groups

Primary Muscles:

Shoulders (Deltoids): The deltoids are the primary muscles engaged during the pressing motion, particularly the anterior (front) deltoids.
Triceps: The triceps are activated as the arms extend to press the barbell away from the body.

Secondary Muscles:

Core (Abdominals and Obliques): The half-kneeling position requires significant core engagement to maintain stability and balance throughout the press.
Upper Back (Trapezius and Rhomboids): These muscles help stabilize the shoulder blades during the press, contributing to shoulder stability.
Hips and Glutes: The hips and glutes work to maintain balance and stability in the half-kneeling stance, particularly in the rear leg.

Equipment Needed

Landmine Setup: This consists of a barbell anchored at one end, either in a landmine attachment or wedged securely in a corner.
Barbell: A standard Olympic barbell is used for the exercise. You can add weight plates to the free end of the barbell to adjust the resistance.
Mat or Pad: Optional for cushioning the knee on the ground, especially on hard surfaces.

How to Perform the Half Kneeling Landmine Press: Step-by-Step Guide

1. Setup:

Attach one end of the barbell to a landmine attachment or secure it in a corner. Load the free end of the barbell with the desired amount of weight.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

2. Starting Position:

- Kneel down on one knee, with your back knee (the side opposite the pressing arm) on the ground and the other foot flat on the floor in front of you. This is the half-kneeling position.
- Grasp the free end of the barbell with the hand on the same side as the front leg. Hold the barbell close to your shoulder with your elbow tucked in. Your torso should be upright, and your core engaged to maintain stability.

3. Pressing Motion:

- Inhale to brace your core. As you exhale, press the barbell upward and slightly forward, extending your arm fully. The path of the barbell should be at a slight angle, following the natural arc of the shoulder joint.
- Keep your torso stable throughout the movement, avoiding any rotation or leaning to one side. Focus on driving the movement from your shoulder and triceps while keeping your core engaged.

4. Lowering Phase:

- Inhale as you slowly lower the barbell back to the starting position, maintaining control throughout the descent. Your elbow should come back to your side, with the barbell close to your shoulder.

5. Repetition:

- Repeat the press for the desired number of repetitions. After completing the set, switch to the opposite side to ensure balanced development.

Recommended Reps and Sets

For Strength: Perform 3-4 sets of 6-8 reps on each side, using a heavier weight to challenge your shoulders and triceps while maintaining proper form.
For Endurance: Perform 3-4 sets of 10-15 reps on each side, using a lighter weight to allow for higher repetitions and focusing on maintaining stability throughout the movement.

Rest for 60-90 seconds between sets, especially if using heavier weights, to allow your muscles adequate recovery.

Pro Tips for Success

Maintain a Stable Core: The half-kneeling position requires core stability to prevent any torso rotation or leaning. Focus on engaging your core throughout the exercise to maintain balance and control.
Control the Movement: Avoid using momentum to press the barbell. Instead, focus on a controlled, deliberate pressing motion, which will engage the shoulder muscles more effectively and reduce the risk of injury.
Proper Knee Positioning: Ensure that your back knee is in line with your hip and that your front foot is firmly planted on the ground. This alignment is crucial for maintaining stability and balance during the exercise.
Breathe Effectively: Inhale as you brace your core before the press, and exhale as you press the barbell upward. Proper breathing helps with stability and power output.

Common Mistakes to Avoid

Leaning or Rotating the Torso: One of the most common mistakes is allowing the torso to rotate or lean as you press the barbell. This can reduce the effectiveness of the exercise and increase the risk of injury. Focus on keeping your torso stable and square throughout the movement.
Using Too Much Weight: Overloading the barbell can lead to poor form and compromise shoulder health. Start with a lighter weight and gradually increase as you become more comfortable with the movement.
Rushing the Movement: Performing the exercise too quickly can lead to the use of momentum, which reduces the effectiveness of the exercise. Focus on controlled movements to maximize muscle engagement.
Incorrect Kneeling Position: Failing to align your knees properly can lead to instability. Make sure your back knee is directly beneath your hip, and your front foot is firmly planted.

The Half Kneeling Landmine Press is an excellent exercise for developing shoulder strength, enhancing core stability, and improving overall balance and coordination. By incorporating this movement into your workout routine, you’ll be able to target multiple muscle groups simultaneously, making it a highly efficient exercise. Whether you’re an athlete looking to improve your performance or a fitness enthusiast seeking a functional strength-building exercise, the Half Kneeling Landmine Press offers numerous benefits.