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½ Kneeling Landmine Press


The 1/2 Kneeling Landmine Press is a variation of the traditional shoulder press that involves pressing a barbell attached to a pivot point (the landmine) instead of lifting the barbell directly overhead. The landmine press targets the muscles of the shoulders, particularly the front of the shoulder (anterior deltoid). This helps to improve overall upper body pushing strength. The landmine press allows for a more natural and joint-friendly pressing motion compared to that of traditional overhead presses, which can be challenging for some individuals due to their shoulder anatomy or any mobility restrictions. Since performing this movement requires a greater degree of scapular stability and control, it will help improve shoulder health and function, leading to better posture and reducing the risk of future shoulder injuries.

Here's how to perform it with proper form:

You will need a Barbell with either a landmine attachment, or use a heavy-duty towel, yoga mat or cut tennis ball to protect the corner of a wall/corner of a lifting rig.

Setup:

  • Place a barbell with a landmine attachment in a corner or landmine-specific base. Make sure the barbell is securely anchored and won't move during the exercise.

  • Attach weight plates to the other end of the barbell to provide resistance if needed.

  • Position a workout mat or knee pad on the floor to protect your knee.

Starting Position:

  • Begin by assuming a half-kneeling position.

  • Kneel on one knee with the opposite leg positioned forward with the foot flat on the ground, creating a 90-degree angle at each knee.

  • The knee of the back leg should be directly under your hip, and the knee of the front leg should be directly above your ankle.

  • Engage your core to maintain stability and avoid overarching your lower back.

Grip and Barbell Position:

  • Stand facing the barbell and grip the free end of the barbell. What side you choose to press with is dependent on your overall lifting goal.

  • Hold the barbell close to your chest with an overhand grip.

Pressing Motion:

  • Start with the barbell close to your body and your elbow bent at about 90 degrees.

  • Press the barbell upwards and away from your body.

  • Fully extend your arm at the top of the movement without locking out your elbow.

Return to Starting Position:

  • Slowly lower the barbell back to the starting position by bending your elbow and bringing the barbell down to your chest.

Reps and Sets:

  • Perform the desired number of repetitions on one side before switching to the other side.

  • Aim for 8-12 repetitions on each side for a moderate workout, adjusting the weight as needed.

  • Complete 3-4 sets, resting between sets as necessary.

Tips:

  • Keep your “core” engaged throughout the movement to maintain stability.

  • Focus on controlled movements and avoid using momentum to lift the weight.

  • Keep your back straight and avoid leaning excessively to one side.

  • Keep your shoulders down and away from your ears to prevent unnecessary tension.

  • If you experience discomfort or pain in the knees, make sure you're using a comfortable knee pad or cushion.

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