Landmine Kneeling One-Arm Shoulder Press Version 2

Body Part: Shoulders

Muscle: Shoulders

Equipment: Barbell

Landmine Kneeling One-Arm Shoulder Press Version 2 is a single-arm pressing exercise that builds shoulder strength with a more guided path than a strict overhead press. The anchored end of the bar gives the lift a natural forward-up arc, which lets you train the delts hard while still demanding control from the triceps, upper back, and core. It is especially useful when you want vertical pressing strength without forcing the bar straight overhead.

The kneeling setup matters because it removes leg drive and makes the torso work harder to stay stacked. With both knees on the floor and the ribs kept over the pelvis, the press becomes a clean test of shoulder motion, trunk stability, and scapular control. That makes Landmine Kneeling One-Arm Shoulder Press Version 2 a good accessory lift after bigger presses, a smart option for unilateral shoulder work, or a technique-friendly choice for lifters who want a pressing pattern that feels less aggressive on the shoulder than a full barbell overhead press.

Set the bar in a landmine base or a secure corner, then kneel beside the free end so the working hand can start around shoulder height. Keep the forearm vertical at the bottom, the wrist stacked over the elbow, and the chest tall rather than tipped forward. From there, press the bar along the same diagonal path it wants to travel, finishing with the arm locked out slightly in front of the shoulder instead of forcing the hand directly over the ear.

The lower body should stay quiet while the upper body does the work. A strong rep looks smooth, with no twist through the torso, no dramatic lean back, and no shrugging the shoulder upward to cheat the last few inches. Lower the bar under control until the upper arm is just below shoulder level or as far as your shoulder lets you move without losing the stacked position.

Because the movement is unilateral, it is also useful for spotting side-to-side differences in shoulder strength and control. If one side presses cleanly while the other side turns into a lean, the lighter side usually needs the load reduced before the set gets messy. Treat the exercise as a controlled strength builder: use crisp reps, keep the setup consistent, and stop the set when the bar path or torso position starts to drift.

Instructions

• Wedge the bar into a landmine base or secure corner and kneel beside the free end with both knees on the floor.
• Hold the sleeve or bar end in one hand at shoulder height, with your forearm nearly vertical and your wrist stacked over your elbow.
• Set your torso tall, squeeze your glutes lightly, and keep your ribs stacked over your pelvis before you start pressing.
• Press the bar forward and up on the landmine arc until your arm reaches full lockout slightly in front of your shoulder.
• Keep your head neutral and let the shoulder blade rotate upward instead of leaning your trunk back to finish the rep.
• Lower the bar slowly along the same diagonal path until it returns to shoulder height.
• Pause briefly at the bottom to re-stack your torso and check that the elbow is still under the wrist.
• Exhale as you press and inhale as you lower, keeping each rep smooth and deliberate.
• Finish the set by lowering the bar under control and re-racking it safely before switching sides.

Tips & Tricks

• If the bar path turns into a straight overhead press, you are probably starting too far under the sleeve; kneel a little farther back so the arc stays natural.
• Keep the working-side elbow just in front of the torso at the bottom, not flared hard out to the side.
• Do not chase lockout by arching your lower back; the final inches should come from shoulder rotation and triceps, not a rib flare.
• A lighter load is usually better than grinding here, because the kneeling position makes torso cheating obvious very quickly.
• Let the free hand hover near your chest or thigh for balance instead of using it to push off the floor.
• If the shoulder feels pinched at the bottom, shorten the descent slightly and stop when the upper arm is just below parallel.
• The bar should move on one smooth diagonal line; any wobble usually means the wrist drifted behind the elbow or the torso twisted.
• Use slower lowers on this movement to build control through the shoulder and upper back, especially on the weaker side.

Frequently Asked Questions

What muscles does Landmine Kneeling One-Arm Shoulder Press Version 2 work?

It primarily targets the delts, with the triceps, traps, and upper back helping stabilize and finish the press.

Why use a landmine instead of a straight overhead press?

The landmine changes the press to a forward-up arc, which is often easier to control and can feel friendlier on shoulders with limited overhead mobility.

Should I stay on both knees for Landmine Kneeling One-Arm Shoulder Press Version 2?

Yes, the tall-kneeling setup is what removes leg drive and makes the torso work harder to stay stacked while you press.

How low should I lower the bar?

Lower it until the hand returns to shoulder height or just below, as long as you can keep the wrist over the elbow and the ribs from flaring.

What is the most common mistake on this exercise?

The biggest mistake is leaning back and turning the rep into a partial standing press. The knees should stay planted and the torso should stay tall.

Can beginners do Landmine Kneeling One-Arm Shoulder Press Version 2?

Yes. Beginners usually do well with the bar alone or very light loading because the landmine path is easier to learn than a strict overhead barbell press.

Do I need a spotter for this lift?

Usually not for light to moderate loads, but you should still set up the landmine securely and avoid loading it so heavy that the last rep gets sloppy.

What if one side feels much weaker?

Keep the same setup on both sides and let the weaker side set the load. That helps you notice and correct uneven shoulder control instead of masking it.