Exercise · Shoulders · One side at a time

Half-kneeling landmine press

The half-kneeling landmine press is a shoulder press done with a bar anchored to the floor while you’re in a half-kneeling position. It mainly works your shoulders, with help from your core and triceps, one side at a time. It’s a solid option if you want stability and a bit less strain than a straight overhead press.

Doable at all 76 gyms GoSet follows

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The essentials

Place one knee on the floor, other foot forward.
Hold the bar end in one hand, arm near shoulder.
Press the bar up, keep your core tight.

Muscles worked

Front

Back

Primary: Shoulders
Secondary: Core · Triceps

How to do it

Set up facing the anchored bar, with one knee on the floor and the other foot forward, front knee bent around 90 degrees.
Grab the end of the bar with one hand, fist near your shoulder, elbow slightly in front of your body, core braced and ribcage neutral.
Take a breath, tighten your core, then press the bar up on a diagonal in about 1–2 seconds, without arching your lower back.
At the top, keep the arm strong but don’t slam the elbow into full lockout, and keep your ribcage from flaring up.
Lower the bar back toward your shoulder under control over 2–3 seconds, keeping the elbow close to your body and your torso stable.
Do all your reps on one side, then switch knees and arms to work the other side.

Common mistakes

Arching the lower back to lift more weight
Instead : Bring your ribs slightly toward your pelvis, brace your abs, and look straight ahead. If you still arch, drop the weight and focus on control.
Letting the elbow flare way out to the side
Instead : Start with your elbow slightly in front of your body, in a gentle diagonal pressing angle. Keep that angle through the full range of motion.
Pressing the bar too far forward
Instead : Think of pressing the bar up on a diagonal, not like a bench press. Line the bar path up with your shoulder and the landmine pivot.
Using your whole body to throw the weight up
Instead : Keep your hips and torso steady, without twisting or lunging into the press. If you need momentum to finish reps, use a lighter load and keep them clean.

Coach tips

Use a controlled tempo: about 1–2 seconds to press up and 2–3 seconds to lower down, no bouncing off your shoulder at the bottom.
Breathe in at the bottom, then exhale as you press. Take your next breath as the bar comes back near your shoulder.
Plant your front foot firmly into the floor so you feel stable and can keep your core tight and the bar path consistent.
Since this is unilateral, you can start with your weaker side to help balance out strength between both shoulders.

Variations

Half-kneeling landmine press with a short pause at the bottom to improve control and core stability.
Half-kneeling landmine press with a slower lowering phase to put more focus on shoulder control.

Sets and reps

You’ll often see 3 to 4 sets of 6 to 12 reps per arm, with a weight you can control through the full range of motion. Progress usually comes from adding a bit of weight or a few reps while keeping your form tight.

Equipment

Pivot à barre (landmine)At all 76 gyms GoSet follows

Alternatives for the same muscles

Log your Half-kneeling landmine press sets with GoSet

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Common questions

Which knee should be on the floor for the half-kneeling landmine press?

You can have the same-side knee down as the pressing arm or the opposite. Pick the stance where you feel most stable and keep it consistent on both sides so you can compare strength.

Where do I put my free hand during the half-kneeling landmine press?

You can rest it on your hip, on your front thigh, or slightly out to the side for balance. The key is that your torso stays solid and you’re not using that hand to pull on the bar.

What if I feel discomfort in my shoulder when doing landmine presses?

Stop the exercise and talk to a health professional before continuing. You can switch to one of the other listed shoulder presses if those don’t cause discomfort.

Can I swap standing overhead press for the half-kneeling landmine press?

In many programs, yes. The half-kneeling landmine press is still a shoulder press that also works your core and triceps, with a diagonal bar path that many people find more comfortable on their shoulders.