Landmine Kneeling One Arm Shoulder Press

Muscles worked

Setup

1. Place the barbell in a landmine attachment and assume a half-kneeling position with the knee down on the same side as the pressing arm.
2. Hold the end of the barbell at shoulder height with a neutral grip (palm facing in).
3. Engage your core and glutes to create a stable base, leaning slightly forward into the bar.

How to do it

1. Exhale as you press the bar upward and forward in a natural arc until your arm is fully extended.
2. Pause for a second at the top, allowing your shoulder blade to move naturally with the bar.
3. Inhale as you lower the weight under control back to the starting position at your shoulder.
4. Complete all reps on one side before switching your kneeling leg and arm.

Form checklist

• Keep your torso upright and avoid leaning back or twisting away from the bar.
• Ensure your elbow stays tucked at a roughly 45-degree angle rather than flaring out.
• Maintain a braced core to prevent your lower back from arching.
• Keep your wrist straight and aligned with your forearm throughout the press.

Pro tips

• Think about 'reaching' at the top of the movement to fully engage the serratus anterior.
• Squeeze the glute of the kneeling leg as hard as possible to lock your pelvis in place.
• Maintain a slight forward lean to better align the line of force with your shoulder mechanics.

Make it harder

• Transition to a tall kneeling position (both knees down) to remove the stability provided by the lead leg.
• Incorporate a 'dead stop' at the bottom of each rep, letting the bar rest briefly to eliminate momentum.

Frequently asked

What muscles does the landmine kneeling one arm shoulder press work?

The landmine kneeling one arm shoulder press primarily targets the deltoids, and also works the adductors, erector spinae, glutes, lats, quadriceps, and rhomboids as secondary muscles.

What equipment do you need for the landmine kneeling one arm shoulder press?

The landmine kneeling one arm shoulder press uses cable.

Is the landmine kneeling one arm shoulder press good for beginners?

The landmine kneeling one arm shoulder 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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