Half-Kneeling Landmine Press

Half-kneeling press: the stance removes leg drive and demands trunk stability.

• Compound
• Barbell
• Intermediate

How to do it

• Half-kneel with the knee on the side of the bar down and the pelvis and torso aligned
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Arching the lower back to finish the press
• Rotating the torso or shifting the hips as you press

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps
• Core / abs

Alternatives

• Single-Arm Dumbbell Shoulder Press
• Dumbbell Shoulder Press
• Arnold Press