The landmine half-kneeling shoulder press is a unilateral shoulder exercise which primarily targets the anterior and lateral deltoid muscles. As you’re probably aware, unilateral training has a more significant effect on strength quality for unilateral power patterns. (Zhang et al., 2023)
As far back as 1977, you can see Arnold Schwarzenegger training using a bar which is fixed to the ground at one end. In the video clip he is doing sets of rows. Later on, in 1999 an American named Bert Sorin was experimenting with some gym equipment at home. He welded a universal joint to a squat rack and the result became what we today call the landmine.
The landmine unit is a favorite of strength coaches and lifters alike across the world today because it helps you improve both your horizontal and vertical pressing strength. One of the most common movements performed is the landmine half-kneeling shoulder press. The half-kneeling variation is especially useful for lifters with lower back issues because the center of gravity is lower and this reduces strain on the lower back.
All you need to get started is a barbell, some plates and a landmine attachment for the rack. For your home gym, check out the Spirit B2 Smith Machine with landmine attachment built-in as standard.
Exercise Breakdown
Before you begin, be sure to warm up your shoulders well. If you need some help with creating a shoulder warm-up here is a sample routine:
|
Exercise |
Repetitions |
Duration |
|
Arm Circles |
10 each direction |
1 minute |
|
Shoulder Shrugs |
15 reps |
1 minute |
|
Shoulder Stretch |
- |
30 seconds each side |
|
Internal/External Rotation |
15 each direction |
2 minutes |
|
Scapular Push-Ups |
10 reps |
1 minute |
|
Band Pull-Aparts |
15 reps |
1 minute |
Connect one end of the barbell into the landmine base and add weight as required. Grab an ab mat for your knee, or some other padding. It’s important to provide some cushioning because performing the landmine half-kneeling shoulder press on a hard floor can create knee pain.
Start Position
- Take a knee and in the alternate hand grab the barbell end. This is an important point. If your right knee is down, take the end of the barbell in your left hand, and vice-versa.
- Your elbow should be bent and tucked close to your torso. The bar should be neutral with your wrist, which should not be in dorsiflexion. The bar should rest a couple of inches from your shoulder, but not touching it.
Execution
- Brace your core by taking a deep breath. You can rest your free hand on your knee or extend the arm to help with stability during the movement. Squeeze your glutes and core.
- Ensure your back is straight and with your head fixed in a neutral position push the bar upward. Continue until you lock your elbow. You can push your torso slightly forward at this top point to increase the range of motion to its maximum.
End Position
Slowly return the bar to the start position, exhale and repeat the above steps.
When you have come to the end of your last rep, maintain the braced position and use both hands to lower the barbell carefully. Because the bar can move freely, it is easy to lose control when tired, and this could result in injury.
The landmine half-kneeling shoulder press is a great way to build strong and rounded shoulders while also training your glutes and abdomen as part of the stabilization required through the course of the movement.
Common Mistakes
- Incorrect distance from the bar
If you position yourself too close to the bar it means you have to lean back and hyperextend your spine in order to push the bar overhead. Similarly, if you’re too far back you have to round your upper back toward the bar and increase the strain on the shoulder joint.
- Holding same side as with knee up
This isn’t necessarily an indication of poor technique, however. If you’re trying to create a variation of the landmine half-kneeling shoulder press where you want to deliberately create a highly unstable movement, thereby generating a lot of tension in your abdomen, you might choose to lift with the same arm as you have knee up. However, there are better ways to train your core. If you are aiming to train your shoulders, stick to the correct technique which is left hand on bar, and right knee up, and vice-versa.
- Incomplete reps
If you are performing each repetition by not locking out the elbow, you’re not doing the landmine half-kneeling shoulder press correctly. The goal is to have full control of the bar at all times, and to complete the rep to full extension. Locking out your elbow at the top of the rep is the confirmation that you’ve done the first half of the rep with good form.
Muscle Engagement
|
Category |
Muscles |
Description |
|
Primary Muscles |
Deltoids (Anterior, Medial) |
Shoulder muscles responsible for lifting the arm and providing stability during the press. |
|
Triceps Brachii |
Located on the back of the upper arm, responsible for elbow extension. |
|
|
Secondary Muscles |
Pectoralis Major (Clavicular Head) |
The upper part of the chest muscle, assists in pressing movements. |
|
Trapezius (Upper, Middle) |
Helps stabilize the shoulder blades and assist in the upward movement of the arms. |
|
|
Serratus Anterior |
Located on the side of the chest, stabilizes the scapula during the overhead movement. |
|
|
Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis) |
Stabilizes the shoulder joint. |
|
|
Stabilizing Muscles |
Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis) |
Maintain torso stability and prevent the lower back from arching. |
|
Erector Spinae |
Runs along the spine, helps maintain an upright posture. |
|
|
Gluteus Maximus |
Stabilizes the hips and maintains proper alignment of the torso. |
|
|
Hip Flexors |
Provide stability to the lower body while kneeling. |
|
|
Quadriceps |
Helps stabilize the body in the half-kneeling position. |
|
|
Hamstrings |
Assist in maintaining stability and balance. |
When the landmine half-kneeling shoulder press is performed correctly you will primarily be engaging your anterior deltoid muscle. For the anterior deltoid, shoulder press movements present a significantly higher level of activation when compared to other exercises. (Campos et al., 2020)
There are three main deltoid muscles and the anterior deltoid, also known as the front deltoid, is one of these. It is connected to your clavicle (collar bone) and helps move your arm forward. The lateral and posterior deltoids are also involved but to a lesser degree, mainly helping to stabilize the shoulder joint throughout the full range of motion.
Along with the deltoids, you will also rely heavily on your three glute muscles. During the landmine half-kneeling shoulder press the glutes work to stabilize the hips and abdomen and to keep you upright. Because the barbell can move freely, it is essential that your body remains rigid and tight during each repetition.
Summary
The landmine half-kneeling shoulder press is, generally speaking, not an exercise for “newbs”. Too much stability is required along with the actual lifting of the weight overhead. That said, everybody has to start somewhere.
Starting off, be sure to choose a comfortable weight. I suggest a rep range of 8-12 and sets in the range of 3-4. As you become more proficient and your technique improves, feel free to experiment a little and try some heavier loads for lower reps.
Personally speaking, the landmine half-kneeling shoulder press remains a foundation exercise in my shoulder program. Landmine exercises are a constant for me and I cycle in different variations every few months. For example, the standing landmine press is a popular, albeit more complicated variation that requires a bit more stability.
You May Also Like
- How To Do The Landmine Shoulder Press?
- How To Do the Cable Shoulder Press?
- How To Do The Seated Shoulder Press?
References
Campos Y.A.C., Vianna J.M., Guimarães M.P., Oliveira J.L.D., Hernández-Mosqueira C., da Silva S.F., Marchetti P.H. (2020) Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, 31(75): 5-14 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7706677/
Zhang W., Chen X., Xu K., Xie H., Li D., Ding S., Sun J. (2023) Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Frontiers in Physiology, 13(14)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10133687/
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