Half Kneeling Landmine Press Single Arm: Video Tutorial & Exercise Guide
| Workout | Half Kneeling Landmine Press Single Arm |
| 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 Single Arm: Video Tutorial & Exercise Guide
Secondary Muscles
How to do Half Kneeling Landmine Press (Single Arm) – Step-by-Step Guide
- Step 1: Set up the landmine attachment or place a barbell securely in a corner. Kneel down on one knee in a half-kneeling position with your front foot flat on the floor and your back knee resting on the ground. Hold the barbell in the same hand as the leg that is down, positioning it at shoulder height.
- Step 2: Engage your core and glutes to maintain stability. Your torso should remain upright, and your hips square.
- Step 3: Press the barbell upward and slightly forward in a controlled motion, extending your arm fully. Keep your elbow close to your body and focus on pushing through your shoulder.
- Step 4: Slowly lower the barbell back to shoulder height, keeping control of the movement. Avoid letting your torso rotate or shift.
- Step 5: Repeat for the desired number of repetitions before switching arms and legs to work the opposite side.
Half Kneeling Landmine Press (Single Arm) Overview
The Half Kneeling Landmine Press is a unilateral overhead pressing exercise that targets the shoulders, upper chest, and core while enhancing stability and balance. The half-kneeling position helps engage the core and glutes for added stability, and the landmine allows for a unique pressing angle that reduces stress on the shoulder joints.
This exercise is great for athletes or anyone looking to build functional strength, as it closely mimics movements used in daily life and sports. It also helps improve shoulder mobility and coordination.
Benefits of Half Kneeling Landmine Press (Single Arm)
The Half Kneeling Landmine Press offers several key benefits, including improved shoulder strength and stability. The half-kneeling stance enhances balance, core engagement, and hip stability, which is important for functional movements. This exercise also reduces shoulder strain compared to traditional overhead presses, making it an excellent option for those with shoulder mobility issues.
Additionally, this exercise helps develop unilateral strength, correcting muscle imbalances between the left and right sides of the body.
Half Kneeling Landmine Press (Single Arm): Pro Tips & Advanced Techniques
Keep your core and glutes engaged throughout the movement to prevent your torso from twisting or swaying. Focus on pressing the barbell in a slight arc rather than directly overhead to match the landmine’s natural range of motion. For added intensity, you can increase the weight or pause at the top of the press to hold the contraction for a few seconds.
Progression Plan for Half Kneeling Landmine Press (Single Arm)
| Level | Sets | Reps | Progression Tips |
|---|---|---|---|
| Beginner | 2-3 | 8-10 per arm | Start with lighter weights to master the movement and focus on maintaining stability. |
| Intermediate | 3 | 10-12 per arm | Increase the weight gradually, keeping control of the movement and focusing on proper form. |
| Advanced | 4 | 12-15 per arm | Use heavier weights or slow down the movement, especially during the eccentric (lowering) phase, for added difficulty. |
Frequently Asked Questions (FAQs) of Half Kneeling Landmine Press Single Arm
What muscles do Half Kneeling Landmine Presses target?
This exercise primarily targets the shoulders, upper chest, and triceps, while also engaging the core, glutes, and stabilizing muscles to maintain balance.
Can beginners perform Half Kneeling Landmine Presses?
Yes, beginners can perform this exercise using light weights to focus on balance, stability, and proper form before progressing to heavier loads.
How can I make Half Kneeling Landmine Presses more challenging?
To increase the difficulty, you can add more weight, hold the press at the top for a few seconds, or slow down the eccentric (lowering) phase to increase time under tension.
What common mistakes should I avoid during Half Kneeling Landmine Presses?
Avoid letting your torso twist or leaning to the side. Keep your core engaged and your hips square to maintain proper alignment throughout the movement.
How often should I include Half Kneeling Landmine Presses in my routine?
Incorporate this exercise 1-2 times per week as part of your upper-body or full-body workout routine for improved shoulder strength and stability.
