Landmine Half Kneeling One Arm Shoulder Press
Intermediate
Also known as: Half Kneeling Single Arm Landmine Press · Half Kneeling One Arm Landmine Shoulder Press
Expert Advice
Let your shoulder blade rotate upward as you press. Pinning it down and back can restrict the bar's natural arc.
How-to-do Steps
- Face the anchored barbell and kneel with your right knee on the floor.
- Plant your left foot forward, keeping your feet about hip-width apart.
- Hold the bar's loaded end at your right shoulder with your palm facing inward.
- Exhale and press upward and forward until your right arm is nearly straight.
- Lower the bar under control back to your right shoulder.
- Complete the prescribed reps per side, switching arms and reversing your kneeling stance.
Common Mistakes
- Lower back archesFix: keep your ribs stacked over your pelvis throughout the press.
- Torso twists toward the barFix: keep your chest and hips facing the anchor.
Coach Cues
Press up and forwardRibs over hipsLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Landmine Half Kneeling One Arm Shoulder Press primarily targets the Shoulders, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders55%
Secondary
Chest15%
Abs10%
Triceps20%
Equipment
Landmine
Exercise Type
Strength
Why Level 3?
Intermediate
Half-kneeling, one-arm loading requires trunk control to resist twisting and leaning.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Landmine Half Kneeling One Arm Shoulder Press work?
Landmine Half Kneeling One Arm Shoulder Press primarily targets the Shoulders. Secondary muscles involved include Chest, Abs, Triceps. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Landmine Half Kneeling One Arm Shoulder Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Landmine Half Kneeling One Arm Shoulder Press suitable for beginners?
Landmine Half Kneeling One Arm Shoulder Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Landmine Half Kneeling One Arm Shoulder Press?
Lower back arches: keep your ribs stacked over your pelvis throughout the press. Torso twists toward the bar: keep your chest and hips facing the anchor.
