Half-Kneeling Landmine Press
EquipmentBarbell
TypeCompound
DifficultyBeginner
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts, Glutes
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms
📋 How to Perform
- Assume a half kneeling position with the knee under your hip, toes tucked, and ribcage down.
- Shoulder the barbell in one hand and place your other hand on your ribcage to monitor spinal positioning.
- Once the barbell is in place, take a deep breath and press to lockout by extending the elbow and contracting the deltoid.
- Slowly lower the barbell back to the starting position on your shoulder and repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Leaning back and flaring the ribs to finish the press, which arches the lower back and drops the brace.
- Letting the hips rotate toward the pressing side, which turns the core's anti-rotation work into a twist.
- Stopping short of a full reach at the top, which skips the shoulder-blade motion that keeps it joint-friendly.
