Half-Kneeling Landmine Press

Shoulders, Triceps, CoreBarbell, Landmine Attachment

A unilateral press targeting the shoulders, triceps, and core using a landmine attachment. The half-kneeling position provides high stability and reduces spinal compression.

How to do it

1Drop down into a half-kneeling stance, setting your front leg at a 90-degree angle.

2Pick up the end of the bar with the hand on the same side as the down knee, bringing it to your shoulder.

3Brace your core and squeeze your glutes to lock in your torso.

4Press the bar diagonally up and forward until your arm is fully locked out.

5Slowly lower the bar back to your shoulder while keeping your balance.

Common mistakes

Twisting or leaning your torso toward the working side as you press.

Arching your lower back due to a loose core.

Letting the bar drop down quickly without controlling the eccentric phase.

Breathing

Exhale as you press up and inhale as you lower the bar back to your shoulder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.