Landmine Kneeling One Arm Shoulder Press
Target your shoulders with the Landmine Kneeling One Arm Shoulder Press. This exercise builds strength and stability, pressing a barbell overhead from a
Description
A strength training exercise where you kneel and press a barbell from your shoulder to overhead, working primarily the shoulder muscles.
How to Do Landmine Kneeling One Arm Shoulder Press
- 1Setup
Kneel on the floor facing the landmine attachment, with the barbell loaded and resting on the ground. Position yourself so the working shoulder is slightly offset from the bar, grasping the end of the barbell with an overhand grip, palm facing in.
- 2Setup
Bring the end of the barbell to rest on the front of your working shoulder, with your elbow tucked slightly forward and your forearm vertical. Ensure your core is braced, hips are stable, and your torso is upright.
- 3
Exhale as you powerfully press the barbell upward and slightly forward, extending your arm until your elbow is fully locked and the weight is directly overhead. Keep your core tight to prevent any torso rotation or arching.
- 4
Inhale as you slowly and with control lower the barbell back down to the starting position on your shoulder. Maintain tension in your shoulder throughout the eccentric phase.
Tips
- Actively brace your core and glutes throughout the movement to maintain a stable torso and prevent unwanted rotation or hyperextension of your lower back.
- Keep your elbow slightly tucked forward during the press, avoiding excessive flaring out to the side, which can put undue stress on the shoulder joint.
- Focus on a full range of motion, pressing the weight until your arm is fully extended overhead and lowering it completely back to the shoulder.
- Control the eccentric (lowering) phase of the movement, resisting the weight as it comes down to maximize muscle engagement and build strength.
Common Mistakes
- ×Arching the lower back excessively to press the weight indicates a lack of core stability or too much weight; fix this by bracing your core tighter and potentially reducing the load.
- ×Jerking the weight up using momentum from your hips or torso reduces the effectiveness for the shoulder; instead, initiate the press purely with your shoulder and triceps in a controlled manner.
- ×Letting the elbow flare out wide during the press can strain the shoulder; keep your elbow tracking forward and slightly inward to maintain optimal joint alignment.
Variations
Smith Shoulder Press
The Smith Shoulder Press builds strong, sculpted shoulders by targeting the anterior deltoids.
Lever One Arm Shoulder Press (plate loaded)
Target your anterior deltoids with the Lever One Arm Shoulder Press. This plate-loaded exercise builds unilateral shoulder strength and stability using a
Landmine Single Arm Press
Master the landmine single-arm press to build powerful shoulders and upper chest strength. This unilateral exercise also engages your core for stability.
Dumbbell One Arm Shoulder Press
Press a dumbbell overhead with one arm to build strong, balanced shoulders. This exercise targets the anterior deltoids while engaging your core for
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