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

IntermediateShoulders Leverage machine

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Landmine Kneeling One Arm Shoulder Press

Compound

Smith Shoulder Press

Shoulders · Deltoid Anterior · Smith machine

Intermediate

Compound

Lever One Arm Shoulder Press (plate loaded)

Shoulders · Deltoid Anterior · Leverage machine

Intermediate

Compound

Landmine Single Arm Press

Shoulders · Pectoralis Major Sternal Head · Body weight

Intermediate

Compound

Dumbbell One Arm Shoulder Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate

Description

A strength training exercise where you kneel and press a barbell from your shoulder to overhead, working primarily the shoulder muscles.

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How to do Landmine Kneeling One Arm Shoulder Press

01
Setup
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.
02
Setup
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.
03
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.
04
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.

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Questions

What muscles does Landmine Kneeling One Arm Shoulder Press work?

Landmine Kneeling One Arm Shoulder Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii.

Is Landmine Kneeling One Arm Shoulder Press good for beginners?

Landmine Kneeling One Arm Shoulder Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Landmine Kneeling One Arm Shoulder Press?

You need Leverage machine to perform Landmine Kneeling One Arm Shoulder Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Landmine Kneeling One Arm Shoulder Press?

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.

What are common mistakes when doing Landmine Kneeling One Arm Shoulder Press?

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.