Landmine Press (Half-Kneeling)
Primary
Functional
Secondary
Shoulders, Core, Triceps
Equipment
Landmine
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Landmine Press (Half-Kneeling) is a functional pushing movement that primarily targets your functional. Use for shoulder-friendly pressing with core work.
Everything You Need to Know About the Landmine Press (Half-Kneeling)
The Landmine Press (Half-Kneeling) is a intermediate difficulty exercise that targets your Shoulders and Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder-friendly pressing with core work. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting functional pressing. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Landmine Press (Half-Kneeling)
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Press (Half-Kneeling) — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure landmine properly.
- Keep core braced.
- Squeeze down-knee glute.