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Landmine Kneeling One Arm Shoulder Press

Landmine Kneeling One Arm Shoulder Press

The Landmine Kneeling One Arm Shoulder Press is a challenging and effective exercise that targets the muscles of the shoulders, triceps, and core. This exercise is performed with a landmine attachment, which is a weighted barbell anchored to the ground at one end. The kneeling position adds an extra element of stability and core engagement. To perform the Landmine Kneeling One Arm Shoulder Press, start by kneeling beside the landmine attachment. Hold the barbell with one hand at the weighted end, palm facing inward. Engage your core and maintain a tall posture throughout the exercise. From here, press the barbell straight overhead, extending your arm fully while maintaining control. Lower the weight back down to the starting position and repeat for the desired number of repetitions before switching sides. This exercise provides a few key benefits. Firstly, it helps to develop strength and stability in the shoulders, which is important for daily activities and sports performance. Secondly, the unilateral nature of the exercise helps to address any imbalances between the left and right sides of the body. It's important to use proper form and start with an appropriate weight for your fitness level. If you're new to this exercise, it's advisable to seek guidance from a certified fitness professional to ensure you perform it safely and effectively. Incorporate the Landmine Kneeling One Arm Shoulder Press into your upper body workouts to promote strength, stability, and muscular development in the shoulders and core.


  • Hold the landmine barbell with one hand, kneeling down.
  • Keep your core engaged and maintain an upright posture.
  • Start with the barbell at shoulder height in front of you, with your elbow bent at a 90-degree angle.
  • Press the barbell overhead by extending your arm fully.
  • Pause for a moment at the top and then slowly lower the barbell back to the starting position.
  • Perform the desired number of repetitions and then switch sides.
  • Keep a controlled and steady pace throughout the exercise.
  • Remember to breathe properly, inhaling during the lowering phase and exhaling during the lifting phase.
  • Adjust the weight of the barbell according to your fitness level and progressively increase it over time to challenge yourself.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to prevent injury and maximize results.
  • Engage your core muscles by contracting your abs and glutes during the movement.
  • Start with a lighter weight to perfect your technique before progressing to heavier loads.
  • Control the weight both on the way up and the way down for a more effective workout.
  • Breathe out as you press the weight up and breathe in as you lower it down.
  • Keep your back straight and avoid arching or rounding your spine.
  • Try to avoid using momentum by using a controlled and deliberate movement.
  • Maintain a relaxed grip on the handle to prevent excessive tension in your forearm muscles.
  • Consider incorporating this exercise into a well-rounded shoulder workout routine.
  • Consult with a fitness professional or trainer if you have any pre-existing shoulder or joint issues.


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