Quick Answer
Half-Kneeling Landmine Press is a intermediate strength exercise that targets your shoulders. It uses a barbell. Set one end of a barbell in a landmine anchor; load the free end.
Video Tutorial
How to Perform the Half-Kneeling Landmine Press
- 1
Set one end of a barbell in a landmine anchor; load the free end.
- 2
Half-kneel facing the bar — inside knee up, opposite knee down — holding the bar end at your shoulder with one hand.
- 3
Brace your core and glutes so the torso stays tall and stacked.
- 4
Press the bar up and forward along its arc until the arm is extended.
- 5
Lower under control to the shoulder. Complete reps, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Half-Kneeling Landmine Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Elevated Pike Push-Up
Shoulders • Other
Rings Turned Out Push-Up
Chest, Shoulders • Rings
Single-Leg Pike Push-Up
Shoulders, Chest • Body Only
Wall-Assisted Handstand Push-Up
Shoulders • Body Only
Wall-Assisted Headstand Push-Up
Shoulders, Triceps • Body Only
Pike Headstand Push-Up
Shoulders, Triceps • Body Only
Frequently Asked Questions
What muscles does the Half-Kneeling Landmine Press work?
The Half-Kneeling Landmine Press primarily works your shoulders. Secondary muscles include the triceps, core and chest.
What equipment do I need for the Half-Kneeling Landmine Press?
The Half-Kneeling Landmine Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Half-Kneeling Landmine Press suitable for beginners?
The Half-Kneeling Landmine Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Half-Kneeling Landmine Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Half-Kneeling Landmine Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.