Landmine Press (Half-Kneeling)
Primary
Functional
Secondary
Shoulders, Core, Triceps
Equipment
Landmine
Difficulty
Intermediate
Type
Push
Landmine Press (Half-Kneeling)
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The half-kneeling landmine press provides a shoulder-friendly pressing angle while challenging hip stability and core control. The natural arc of the landmine reduces shoulder impingement risk while still building pressing strength.
When to use it
Use for shoulder-friendly pressing with core work.
Who it's for
Intermediate athletes wanting functional pressing.
Squeeze the glute of your down knee hard throughout the press. The landmine's arc is easier on shoulders than vertical pressing. Keep your ribs down and resist arching as you press. Press through the bar, following its natural arc.
Muscles worked: Landmine Press (Half-Kneeling)
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Landmine Press (Half-Kneeling) form guide
- 1
Set up landmine and kneel in half-kneeling position.
- 2
Hold end of barbell in hand opposite front knee.
- 3
Press barbell up and forward along the arc.
- 4
Keep core braced and resist rotation.
- 5
Lower with control and repeat.
What are the best tips for the Landmine Press (Half-Kneeling)?
The arc of the landmine is natural for shoulder.
Squeeze glute of down knee.
Keep ribs down, dont flare.
Press through the bar, not out.
When to Use the Landmine Press (Half-Kneeling)
Use for shoulder-friendly pressing or as a core-integrated pressing variation. Excellent for those with shoulder mobility limitations who want to build pressing strength. Program 3-4 sets of 8-10 reps per side with 60 seconds rest.
What are common Landmine Press (Half-Kneeling) mistakes to avoid?
Rotating torso during press.
During any pressing movement like the Landmine Press (Half-Kneeling), this mistake reduces how effectively your Shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Shoulders driving the movement, something is off.
Arching lower back excessively which can cause injury.
A compromised back position during the Landmine Press (Half-Kneeling) puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not engaging core which reduces stability and power transfer.
Without core engagement during the Landmine Press (Half-Kneeling), your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Hip shifting side to side.
Losing hip position during the Landmine Press (Half-Kneeling) shifts the loading pattern away from your Shoulders and can compress your lower back. Stay planted and let your Shoulders do the work.
Is the Landmine Press (Half-Kneeling) right for you?
Intermediate athletes wanting functional pressing.
How to Program the Landmine Press (Half-Kneeling)
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: 3-4 sets of 8-10 reps per side. Rest 60 seconds.
What are good alternatives to the Landmine Press (Half-Kneeling)?
Half-Kneeling Cable Press
Z-Press
Overhead Press (Barbell)
Other Variations
- Standing Landmine Press
- Tall-Kneeling Landmine Press
- Single-Arm Landmine Press
- Landmine Push Press
Frequently Asked Questions About the Landmine Press (Half-Kneeling)
The Landmine Press (Half-Kneeling) primarily targets the Shoulders, Triceps, making it an effective exercise for functional development. Secondary muscles worked during the Landmine Press (Half-Kneeling) include Core, Chest, providing additional training stimulus. Stabilizer muscles engaged include Obliques, Hip Flexors.
The Landmine Press (Half-Kneeling) is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting functional pressing. Focus on proper technique and consider starting with easier variations.
For the Landmine Press (Half-Kneeling), the recommended approach depends on your goals. 3-4 sets of 8-10 reps per side. Rest 60 seconds. For strength, use 5-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 12-15 reps per side.
The Landmine Press (Half-Kneeling) typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Landmine Press (Half-Kneeling) include: Half-Kneeling Cable Press, Z-Press, Overhead Press (Barbell). These exercises target similar muscle groups as the Landmine Press (Half-Kneeling) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Secure landmine properly.
- Keep core braced.
- Squeeze down-knee glute.