Half-kneeling Landmine Press
Half-kneeling Landmine Press is a resistance exercise - angled unilateral press exercise involving Anterior deltoid, Clavicular head of pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Clavicular head of pectoralis major
- Secondary muscles
- Triceps brachii, Serratus anterior, Obliques, Gluteus maximus
- Exercise type
- Resistance exercise - angled unilateral press
Exercise technique
- Pivot
Secure the bar end in the landmine attachment and check for play.
- Kneeling stance
Place the knee on the working-arm side on the floor and plant the opposite foot forward.
- Lower-body support
Keep the front knee aligned with the foot, engage your glutes and bring your torso upright.
- Bar grip
Hold the free bar end at the shoulder on the same side with a closed grip.
- Angled press
Exhale as you push the bar forward and upward along its natural curved path.
- Top reach
Allow your shoulder blade to move naturally forward and upward around your rib cage without bending your lower back.
- Return
Slowly bend your elbow to return the bar to your shoulder and repeat without rotating your torso.
Key technique points
- Secure the pivot.
- Keep the knee on the loaded side on the floor.
- Plant the front foot evenly.
- Keep your ribs above your pelvis.
- Follow the arc of the bar.
- Do not rotate your torso.
Common mistakes
Compensating through the lower back
Do not flare your ribs and lean backward as the bar rises; control the angled press with abdominal and glute support.
Rotating the torso
Do not turn your chest sideways with the bar or disguise the unilateral demand through torso rotation.
Letting the knee cave inward
Do not move your front knee inside the big toe; maintain the half-kneeling base.
Leaving the pivot loose
Do not press forcefully with an unsecured bar end propped in a corner; check the connection before loading it.
Bending the wrist
Do not hold the bar end with your wrist bent backward; balance your hand in line with your forearm.
Locking the shoulder blade at the top
Do not force your shoulder backward and cut the reach short; allow controlled scapular movement along the forward-upward bar path.
Frequently asked questions
Half-kneeling Landmine Press: why is “Compensating through the lower back” a mistake?
Do not flare your ribs and lean backward as the bar rises; control the angled press with abdominal and glute support.
Half-kneeling Landmine Press: why is “Rotating the torso” a mistake?
Do not turn your chest sideways with the bar or disguise the unilateral demand through torso rotation.
Half-kneeling Landmine Press: why is “Letting the knee cave inward” a mistake?
Do not move your front knee inside the big toe; maintain the half-kneeling base.
Half-kneeling Landmine Press: why is “Leaving the pivot loose” a mistake?
Do not press forcefully with an unsecured bar end propped in a corner; check the connection before loading it.
Half-kneeling Landmine Press: why is “Bending the wrist” a mistake?
Do not hold the bar end with your wrist bent backward; balance your hand in line with your forearm.
Half-kneeling Landmine Press: why is “Locking the shoulder blade at the top” a mistake?
Do not force your shoulder backward and cut the reach short; allow controlled scapular movement along the forward-upward bar path.
What should I focus on when doing Half-kneeling Landmine Press?
Secure the pivot. Keep the knee on the loaded side on the floor. Plant the front foot evenly. Keep your ribs above your pelvis. Follow the arc of the bar. Do not rotate your torso.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.