Half-Kneeling Landmine Press
Primary
Shoulders
Secondary
Triceps, Core, Hip flexors
Equipment
Landmine
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Half-Kneeling Landmine Press is a compound pushing movement that primarily targets your shoulders. Use for core-integrated pressing and functional strength.
Everything You Need to Know About the Half-Kneeling Landmine Press
The Half-Kneeling Landmine Press is a intermediate difficulty exercise that targets your Front shoulders (anterior deltoid) and Side shoulders (lateral deltoid). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for core-integrated pressing and functional strength. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters and athletes seeking functional movement. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Half-Kneeling Landmine Press
Primary
Secondary
Stabilizers
Half-Kneeling Landmine Press form guide
- 1
Set up a barbell in a landmine attachment or corner.
- 2
Kneel on one knee with the opposite foot forward in a lunge position.
- 3
Hold the end of the barbell at shoulder height with one hand.
- 4
Press the bar up and away following the natural landmine arc.
- 5
Lock out at the top of the movement.
- 6
Lower with control and complete reps before switching sides.
What are the best tips for the Half-Kneeling Landmine Press?
The half-kneeling position engages the core and hip stabilizers.
Keep your torso upright throughout the pressing motion.
This position prevents cheating with leg drive.
Great for developing anti-rotation core strength.
What are common Half-Kneeling Landmine Press mistakes to avoid?
Leaning too far forward during the press.
During any pressing movement like the Half-Kneeling Landmine Press, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Allowing the torso to rotate during the movement.
During any pressing movement like the Half-Kneeling Landmine Press, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Not maintaining a stable half-kneeling position.
Cutting the range of motion short on the Half-Kneeling Landmine Press means your Front shoulders (anterior deltoid) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Pressing too far forward instead of following the arc.
During any pressing movement like the Half-Kneeling Landmine Press, this mistake reduces how effectively your Front shoulders (anterior deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders (anterior deltoid) driving the movement, something is off.
Is the Half-Kneeling Landmine Press right for you?
Intermediate lifters and athletes seeking functional movement.
How to Program the Half-Kneeling Landmine Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per arm. Rest 60-90s.
What are good alternatives to the Half-Kneeling Landmine Press?
Kneeling Landmine Press
One-Arm Landmine Press
Other Variations
- Tall Kneeling Landmine Press
- Half-Kneeling Two-Arm Landmine Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Half-Kneeling Landmine Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure stable knee position on a padded surface.
- Control the weight throughout the movement.
- Maintain upright torso position.