Half Kneeling Landmine Press: Video Tutorial & Exercise Guide
| Workout | Half Kneeling Landmine Press |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Triceps |
| Equipment Required | Landmine |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Half Kneeling Landmine Press: Video Tutorial & Exercise Guide
Secondary Muscles Group
Half Kneeling Landmine Press: Step-by-Step Guide
- Step 1: Set up a landmine attachment or secure one end of a barbell in a corner. Hold the free end of the barbell with one hand at shoulder height. Assume a half-kneeling position, with the knee opposite to your pressing hand on the ground and the other foot flat in front of you for support.
- Step 2: Engage your core and keep your torso upright. Your hand should hold the barbell near the shoulder of the kneeling leg side.
- Step 3: Press the barbell upward and slightly forward in an arcing motion until your arm is fully extended. Keep your body stable and avoid leaning or twisting.
- Step 4: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
- Step 5: Repeat for the desired number of reps, then switch sides by kneeling with the opposite knee down and pressing with the other arm.
Half Kneeling Landmine Press: Overview
The Half Kneeling Landmine Press is a functional strength exercise that primarily targets the shoulders, while also engaging the core, upper chest, and triceps. The half-kneeling position provides stability and requires core engagement, making this an excellent exercise for building upper-body strength and stability.
This exercise is suitable for athletes and individuals looking to improve unilateral strength and stability while working the core and shoulder muscles. It’s also a great alternative to overhead pressing for those with limited shoulder mobility.
Half Kneeling Landmine Press: Benefits
The Half Kneeling Landmine Press strengthens the shoulders, triceps, and upper chest while also enhancing core stability and balance. The half-kneeling position helps correct muscular imbalances by focusing on one side of the body at a time, improving coordination and posture.
This exercise is also more shoulder-friendly than traditional overhead presses, making it a good option for people with limited shoulder mobility or those recovering from shoulder injuries.
Half Kneeling Landmine Press: Pro Tips & Advanced Techniques
Keep your core engaged throughout the movement to avoid twisting or leaning. Focus on pressing the barbell in an arcing motion rather than directly overhead. To increase difficulty, try adding more weight to the bar or perform the movement slower to maximize time under tension. For an extra challenge, try performing the exercise standing to further engage your stabilizers.
Half Kneeling Landmine Press: Progression Plan
Beginner
Intermediate
Advanced
Half Kneeling Landmine Press: Frequently Asked Questions (FAQs)
What muscles do Half Kneeling Landmine Presses target?
+The Half Kneeling Landmine Press primarily targets the shoulders, triceps, upper chest, and core. It also engages the glutes and hips for stability.
How can I make Half Kneeling Landmine Presses easier?
+Use just the barbell or light weights and focus on mastering the movement. You can also reduce the range of motion to make the exercise easier as you build strength.
How do I increase the difficulty of Half Kneeling Landmine Presses?
+To make the exercise more challenging, increase the weight or perform the movement slower to increase time under tension. You can also perform the press while standing for added stability demands.
How often should I do Half Kneeling Landmine Presses?
+Incorporate Half Kneeling Landmine Presses 1-2 times per week as part of your upper-body or shoulder workout routine. They pair well with other pressing movements for balanced shoulder development.
What common mistakes should I avoid?
+Avoid leaning or twisting your body during the movement. Keep your core engaged, and focus on pressing in an arcing motion rather than straight up to protect your shoulder joints.
