Landmine Kneeling One Arm Shoulder Press (VERSION 2)
- Músculo objetivo
- Deltoid Anterior
- Músculos sinergistas
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The Landmine Kneeling One Arm Shoulder Press (Version 2) is a single-arm shoulder strength exercise that primarily targets the anterior deltoid, with the lateral deltoid, clavicular head of the pectoralis major, serratus anterior, and triceps brachii contributing as synergists. Performed in a half-kneeling or tall-kneeling position, it removes the legs from the equation and demands high core and hip stability, making it a precise tool for building unilateral pressing strength and shoulder control.
Cómo hacer el Landmine Kneeling One Arm Shoulder Press (VERSION 2)
- 1Kneel facing the landmine anchor — either tall-kneeling (both knees down) or half-kneeling (inside knee down, outside foot forward) for added stability.
- 2Grip the end of the landmine sleeve with one hand, holding it at shoulder height with your elbow bent and tucked close to your side.
- 3Brace your core firmly, squeeze your glutes, and keep your hips level — avoid any lateral shift before you begin pressing.
- 4Press the bar forward and upward along its arc, extending your arm fully while maintaining an upright torso.
- 5At the top of the press, your arm should be nearly straight with the bar above eye level — avoid shrugging the shoulder toward your ear.
- 6Lower the bar back under control to the starting shoulder-height position, resisting the downward pull.
- 7Complete all reps on one side, then switch hands and repeat.
Consejos de técnica
- In the half-kneeling position, place the same-side knee as the pressing arm on the ground — this increases the anti-lateral-flexion demand and more directly challenges core stability.
- Actively pull the working shoulder down (depress the scapula) throughout the press to prevent shrugging, which protects the AC joint and keeps the anterior deltoid as the primary mover.
- Drive through the floor with your kneeling knee and squeeze the glute of your rear leg — this creates a stable base that prevents the hips from rotating as you press.
- Use a slow, controlled eccentric (2–3 seconds down) to maximize shoulder time under tension and improve stability over time.
Errores comunes
- Letting the torso lean away from the pressing side to compensate for limited shoulder mobility, which shifts load off the deltoid and onto the spine.
- Shrugging the shoulder at the top of the press, which recruits the upper trap instead of the anterior deltoid and reduces the training stimulus to the intended muscle.
- Rushing the eccentric, essentially dropping the bar back to start position rather than controlling the descent — this reduces muscle development and can stress the shoulder joint.
- Using a load so heavy that the hips rotate to assist the press, turning a strict single-arm drill into a whole-body compensation pattern.
Preguntas frecuentes
What muscles does the Landmine Kneeling One Arm Shoulder Press work?
It primarily targets the anterior deltoid, with the lateral deltoid, clavicular head of the pectoralis major, serratus anterior, and triceps brachii acting as synergists.
What is the difference between tall-kneeling and half-kneeling for this press?
Tall-kneeling (both knees down) is more stable and easier to control; half-kneeling (one knee down, one foot forward) increases the core anti-rotation challenge and is more sport-specific for most athletes.
Is this exercise good for beginners?
It is suitable for beginners who have basic kneeling stability and can maintain a neutral spine. Start with a very light load to learn the arc and the kneeling position before adding weight.
How many sets and reps should I do?
For shoulder strength and stability, 3–4 sets of 8–12 reps per arm is a practical starting range. Prioritize control and a stable torso over load.
What is a good alternative if I do not have a landmine?
A kneeling single-arm dumbbell shoulder press or a half-kneeling cable press trains a very similar pattern with comparable unilateral demands on the shoulder and core.
