Half-Kneeling Landmine Press

PushBBLM

Landmine press from a half-kneeling base — the angled bar path (up and slightly forward rather than straight overhead) is one of the most shoulder-friendly pressing patterns available, ideal for lifters with limited overhead mobility.

Demo: Strength coaching demo

Sets

3

Reps

8-10 per side

Rest

1:30

Contraindications

Excellent option for those who can't tolerate full overhead pressing due to shoulder mobility restrictions.

Setup

Wedge one end of a barbell into a landmine attachment or a wall corner. Half-kneeling stance with the down knee on the same side as the pressing arm. Hold the loaded end at the shoulder.

Execution

  1. 1Brace the core and squeeze the down-side glute
  2. 2Press the bar up and slightly forward along its natural arc
  3. 3Extend the arm fully at the top
  4. 4Lower under control back to the shoulder

Key cues

  • Let the bar's arc guide the press — don't fight it
  • Squeeze the back glute
  • Brace before every rep
  • Full extension without shrugging

Common faults

  • Leaning back to assist the press
  • Losing the half-kneeling base stability
  • Not pressing through full extension
  • Rushing the eccentric

Tweaks

  • Progress to standing single-arm landmine press
  • Add a rotational element (press and twist)
  • Try tall-kneeling for more core demand

Regressions

Kettlebell Overhead Press (Single-Arm)

Progressions

Standing Landmine PressTall-Kneeling Landmine Press

Muscles

Primary: Anterior Deltoid, Triceps Brachii, Upper Pectoralis

Secondary: Core, Glutes

Notes

Landmine attaches to a barbell — future equipment for Jason, or a wall-corner substitute per EQUIPMENT.md.

Sources

Attribution: Squat University / Mike Robertson