Landmine Kneeling One Arm Shoulder Press
The Landmine Kneeling One Arm Shoulder Press is a single-arm pressing movement performed from a kneeling position using a barbell anchored at one end. The angled pressing path created by the landmine setup is more shoulder-friendly than a straight vertical press, reducing impingement risk while still training overhead strength effectively.
Overhead pressing activates the deltoids, upper trapezius, and triceps, with the pressing angle influencing how much each muscle contributes. Front and barbell overhead press variations produce distinct patterns of shoulder muscle activation depending on the movement path (Coratella et al., 2022). The kneeling stance eliminates lower-body momentum and forces the core and hip stabilizers to work harder to keep the torso upright throughout each rep.
Working one arm at a time exposes and corrects side-to-side strength imbalances that bilateral pressing can mask (Solstad et al., 2020). This exercise fits well in shoulder or full-body strength sessions, especially when unilateral control and stability are training priorities. Lighten the load to learn the movement, then progress by adding weight, slowing the tempo, or pausing at the top of each press.
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Technique and form
How to perform the Landmine Kneeling One Arm Shoulder Press
- Set up a landmine attachment with an appropriate weight, then kneel with your right knee and left foot forward, positioning yourself perpendicular to the bar.
- Grasp the end of the bar with your right hand using a neutral grip, and position your elbow at shoulder height with your palm facing inward.
- Brace your core and maintain a tall spine with shoulders pulled back, ensuring your weight is evenly distributed between your knee and foot.
- Inhale deeply and create tension throughout your body, keeping your non-working arm slightly extended to the side for balance.
- Press the bar upward by extending your arm overhead while exhaling, following a slight arcing path that's natural to the landmine's pivot point.
- At the top position, your arm should be almost fully extended with your bicep near your ear, but avoid locking out your elbow completely.
- Pause briefly at the top while maintaining core stability and ensuring your torso remains upright without leaning to compensate.
- Lower the weight under control while inhaling, returning to the starting position with your elbow at shoulder height before beginning the next repetition.
Important information
- Keep your core engaged throughout the entire movement to prevent arching your lower back, especially as fatigue sets in.
- Make sure your working shoulder stays packed down and away from your ear to maintain proper shoulder mechanics.
- Adjust your kneeling stance width for optimal stability; a wider base often provides better support for heavier weights.
- If you feel pressure in your lower back, reduce the weight or check that you're not hyperextending your spine at the top of the movement.
Common Mistakes: Landmine Kneeling One Arm Shoulder Press
Benefits of the Landmine Kneeling One Arm Shoulder Press
Muscles Worked: Landmine Kneeling One Arm Shoulder Press
The Landmine Kneeling One Arm Shoulder Press is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.
Primary muscles
Front Delts — Your front shoulder muscles assist in lifting the weight overhead or forward. These are the main muscle doing the heavy lifting during the Landmine Kneeling One Arm Shoulder Press.
Secondary muscles
Triceps — Your triceps extend your elbows and lock out the movement. While not the main focus, these muscles play an important supporting role.
Pecs — Your chest muscles power the pushing motion. While not the main focus, this muscle plays an important supporting role.
The Landmine Kneeling One Arm Shoulder Press primarily works 1 muscle with 2 supporting muscles assisting the movement.
Risk Areas
FAQ - Landmine Kneeling One Arm Shoulder Press
The exercise primarily targets the front deltoids (anterior shoulders) and triceps. Additionally, it engages your core stabilizers, serratus anterior, and upper chest as secondary muscles while the kneeling position forces greater trunk stability.
Yes, it's generally shoulder-friendly because the arced pressing path follows a more natural movement pattern than strict vertical presses. The landmine setup reduces impingement risk and places less stress on the shoulder joint, making it suitable for many people with mobility limitations.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
To make it easier, reduce the weight or switch to a half-kneeling position (one knee up). To increase difficulty, add more weight, slow down the eccentric (lowering) phase to 3-4 seconds, or progress to a tall kneeling position with knees close together to challenge core stability further.
For optimal results, incorporate this exercise 1-2 times weekly as part of your push or arm-specific training days. Since it's an isolation movement, it works best when programmed after compound exercises, using 3-4 sets of 8-15 repetitions depending on your specific goals.
Scientific References
Strońska-Garbień K, Terbalyan A, Gepfert M, et al. · J Funct Morphol Kinesiol (2024)
Solstad TE, Andersen V, Shaw M, et al. · J Sports Sci Med (2020)
Coratella G, Tornatore G, Longo S, et al. · Front Physiol (2022)
Sources are peer-reviewed academic publications from PubMed.
Landmine Kneeling One Arm Shoulder Press
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