Landmine Kneeling One Arm Shoulder Press exercise animation (Male)

Landmine Kneeling One Arm Shoulder Press

Target muscle
Deltoid Anterior
Synergist muscles
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii
Equipment
Leverage machine
Body part
Shoulders
Type
Strength

The landmine kneeling one arm shoulder press is a unilateral pressing exercise that primarily targets the anterior deltoid (front shoulder), with assistance from the lateral deltoid, upper chest (pectoralis major clavicular head), serratus anterior, and triceps brachii. Performed kneeling with one hand on the end of a landmine-anchored barbell, it builds single-arm pressing strength and shoulder stability while demanding core and hip control in the absence of leg drive.

How to do the Landmine Kneeling One Arm Shoulder Press

  1. 1Set up the landmine by anchoring one end of a barbell in a landmine base or a corner. Load an appropriate weight on the free end.
  2. 2Kneel facing the landmine with both knees on the floor, hips-width apart, and your torso upright. Brace your core and squeeze your glutes to lock your hips level.
  3. 3Cup the end of the bar in one hand with your palm facing inward. Bring the bar up to shoulder height, elbow bent and tucked close to your body, upper arm roughly parallel to the floor.
  4. 4Take a breath in and brace your core hard before each rep to stabilize your spine.
  5. 5Press the bar up and forward along its natural arc, extending your arm fully at the top without shrugging your shoulder toward your ear.
  6. 6Lower the bar under control back to shoulder height, keeping your torso from tilting or rotating to the side.
  7. 7Complete all reps on one side, then switch arms and repeat.

Form tips

  • Keep both hips square and level throughout the set — kneeling removes leg drive, so your core and glutes must do that stabilizing work instead.
  • Follow the arc of the bar naturally; the landmine's fixed endpoint guides the path, so avoid forcing it into a vertical line.
  • Keep your non-pressing arm relaxed at your side or resting on your thigh — do not brace it against your body to create a torque anchor.
  • Start with a lighter load than you expect to need; the kneeling position shifts the stability demand significantly compared to a standing press.

Common mistakes

  • Leaning your torso to the pressing side to compensate for limited shoulder strength — this reduces anterior deltoid recruitment and strains the lower back.
  • Shrugging the shoulder at the top of the press, which overloads the upper trapezius and reduces the deltoid's working range.
  • Sitting back onto your heels mid-set, which shifts the bar's path and destabilizes the press — maintain an upright kneeling position throughout.
  • Using a load so heavy that you cannot control the descent, which turns the lowering phase into a drop and removes the eccentric training benefit.

Frequently asked questions

What muscles does the landmine kneeling one arm shoulder press work?

The primary muscle is the anterior deltoid (front shoulder). The lateral deltoid, pectoralis major clavicular head (upper chest), serratus anterior, and triceps brachii assist the movement.

Why do this exercise kneeling instead of standing?

Kneeling eliminates leg drive and reduces your base of support, which forces your core, glutes, and stabilizing muscles to work harder. It is also useful for athletes who need to build shoulder strength in a hip-extended position.

How is a landmine different from a regular barbell press?

The landmine anchors one end of the barbell so it moves in a fixed arc rather than a straight vertical path. This arc is more shoulder-friendly for many lifters and naturally guides the bar through a safe pressing trajectory.

How do I set up if I do not have a landmine attachment?

Place one end of the barbell into a corner where two walls meet, padded with a towel to protect the walls, and load the opposite end. This mimics the landmine pivot point.

Should I press with my palm facing in or forward?

Cup the end of the bar with your palm facing inward at the start. As you press along the arc, your palm naturally rotates slightly — let that happen rather than forcing a fixed grip angle.

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