Barbell Half Kneeling Shoulders Press

Muscles worked

Setup

1. Place one end of the barbell in a landmine attachment or securely in a corner.
2. Assume a half-kneeling position with your right knee on the floor and your left foot planted firmly in front, both knees at 90-degree angles.
3. Grasp the end of the barbell with your right hand using a neutral grip (palm facing in) at shoulder height.
4. Brace your core and squeeze the glute of your kneeling leg to create a stable, upright torso.

How to do it

1. Exhale and press the barbell upward and slightly forward until your arm is fully extended, following the natural arc of the landmine.
2. At the top of the movement, reach through your shoulder to fully engage the serratus anterior.
3. Inhale as you slowly lower the barbell back to the starting position under control, keeping your elbow tucked at a 45-degree angle.
4. Complete all repetitions on one side, then switch your kneeling leg and pressing arm.

Form checklist

• Keep your ribs tucked down toward your hips to avoid arching the lower back.
• Ensure the kneeling knee, hip, and shoulder remain in a straight vertical line.
• Avoid rotating your torso toward or away from the barbell during the press.
• Keep your front heel glued to the floor for balance and stability.

Pro tips

• Squeeze the non-pressing hand into a fist to create 'irradiation,' which increases full-body tension and pressing power.
• Focus on 'pushing the floor away' with your bottom knee to maximize pelvic stability and oblique engagement.

Make it harder

• Add a 3-second eccentric (lowering) phase to increase time under tension for the triceps and deltoids.
• Perform the exercise in a 'tall kneeling' position (both knees down) to remove the stability provided by the front leg.

Frequently asked

What muscles does the barbell half kneeling shoulders press work?

The barbell half kneeling shoulders press primarily targets the deltoids, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the barbell half kneeling shoulders press?

The barbell half kneeling shoulders press uses barbell and weight plate.

Is the barbell half kneeling shoulders press good for beginners?

The barbell half kneeling shoulders press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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