Landmine Kneeling Single-Arm Shoulder Press
What Is the Landmine Kneeling Single-Arm Shoulder Press?
Landmine Kneeling Single-Arm Shoulder Press is a compound exercise that primarily targets the shoulders. The movement is performed by kneeling on both knees and pressing one end of a barbell anchored in a landmine attachment overhead in a slightly arcing path. The angled bar path makes this variation more shoulder-friendly than a straight vertical press, as it naturally encourages a scapular upward rotation pattern that reduces subacromial compression.
The kneeling position eliminates lower-body momentum and forces the core to stabilize the trunk against both the pressing load and the rotational force created by the single-arm setup. This makes it an effective exercise for developing anti-rotation strength alongside shoulder pressing power. The unilateral nature also allows trainees to identify and correct strength imbalances between sides.
Compared to bilateral pressing movements such as the Barbell Overhead Press or the Dumbbell Shoulder Press, the landmine variation places less compressive load on the spine and shoulders while still providing a meaningful strength stimulus. The arc of the barbell also engages the upper chest to a greater degree than a strict vertical press.
This exercise is particularly useful for athletes recovering from shoulder injuries who need a pressing pattern that avoids extreme overhead positions. It also serves as an effective accessory movement for strength athletes looking to build unilateral pressing strength and core stability simultaneously.
Muscles Worked
- Deltoid
- Primary
- Pectoralis Major
- Medium
- Serratus Anterior
- Medium
- Upper Trapezius
- Medium
- Erector Spinae
- Minimal
Instructions
- Set up a barbell in a landmine attachment or wedge one end securely into a corner.
- Kneel on both knees facing the barbell with your torso upright and your knees approximately hip-width apart.
- Grip the free end of the barbell with one hand at shoulder height, holding it close to your shoulder with your elbow tucked below the bar.
- Brace your core and squeeze your glutes to lock your pelvis in a neutral position.
- Press the barbell upward and slightly forward, following the natural arc of the landmine.
- Extend your arm fully at the top without shrugging your shoulder excessively.
- Lower the barbell back to the starting position at shoulder height under control.
- Complete all prescribed repetitions on one side before switching to the opposite arm.
Common Mistakes
Excessive torso rotation
Allowing the trunk to twist toward the pressing arm reduces core engagement and shifts load away from the shoulder.
Flaring the elbow out
Pushing the elbow wide at the start of the press increases shoulder joint stress and reduces pressing efficiency.
Using hip extension to initiate
Thrusting the hips forward to start the press turns the movement into a push press variation and reduces shoulder-specific loading.
Not bracing the core
Failing to stabilize the trunk allows lateral spinal flexion and reduces force transfer to the barbell.
Shortening the range of motion
Stopping well before full arm extension at the top limits deltoid and triceps activation through the most mechanically demanding portion of the lift.
Injuries
Landmine Kneeling Single-Arm Shoulder Press is a low risk exercise when performed with proper technique. The angled pressing path reduces the extreme overhead position that is often problematic for individuals with shoulder impingement, making it one of the more joint-friendly pressing variations available.
The primary risk factor is allowing the torso to rotate or lean excessively during the press. Because only one arm is loaded, the obliques and core musculature must resist rotation throughout the movement. Failing to maintain a rigid trunk can place asymmetric loading on the lumbar spine.
Knee discomfort may occur from the kneeling position on hard surfaces. Using a folded mat or pad beneath the knees resolves this issue. Individuals with existing wrist problems should ensure the barbell sits comfortably in the palm and experiment with grip angle to find a pain-free position.
Frequently Asked Questions
- Q: Why kneel instead of stand?
Kneeling removes the ability to use leg drive, which isolates the shoulder and core more effectively. It also lowers the center of gravity, making the exercise more stable for heavier loads.
- Q: Can I use this exercise if I have shoulder pain during overhead pressing?
The angled bar path is often better tolerated than strict vertical pressing. However, you should consult a healthcare professional to determine the cause of your pain before training through it.
- Q: What if I do not have a landmine attachment?
Wedging the barbell into a corner with a folded towel around the end to protect the walls is a common alternative. Some gyms also have dedicated landmine posts that attach to a power rack.
- Q: How much weight should I use?
Start conservatively, as the single-arm and kneeling setup significantly reduces the load you can handle compared to a standing bilateral press. Most trainees use considerably less than half of their standing overhead press weight.