Half-Kneeling Landmine Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Set up in a half-kneeling stance with the inside knee down, holding the end of the landmine barbell at chest level.
• Lean slightly forward into the barbell, aligning your torso with the angle of the bar.
• Press the barbell forward and upward in a straight diagonal path until your arm is fully locked out.
• Reach forward slightly at the top to shrug the shoulder, then return the barbell slowly to the starting position.

Common mistakes

• Allowing the elbow to flare out wide, which places excessive stress on the shoulder joint.
• Leaning backward or twisting the torso to help press the weight up.
• Letting the bar drop quickly to the chest without maintaining control on the descent.

Frequently asked questions

Which knee should be on the floor during the landmine press?

The knee on the side of the pressing arm should be on the floor, which helps stabilize the hips and core.

Is the landmine press safer for the shoulders than a standard overhead press?

Yes, because the diagonal pressing angle allows the shoulder blade to move naturally without demanding extreme overhead mobility.

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