Landmine Kneeling One-Arm Shoulder Press

Body Part: Shoulders

Muscle: Shoulders

Equipment: Barbell

The Landmine Kneeling One Arm Shoulder Press is a unilateral pressing exercise that uses a barbell anchored in a landmine position and a half-kneeling setup to train the shoulders through a natural upward-and-forward pressing arc. It is especially useful when you want strong shoulder work without the fixed vertical path of a strict overhead press. The angled bar path lets the arm finish above and slightly in front of the head, which often feels more joint-friendly than a straight bar path for lifters who need a little more freedom at the shoulder.

The half-kneeling position is not just a way to make the exercise look different. It helps reduce lower-body cheating and forces the torso to stay tall while the hips, ribs, and trunk stay organized. That makes the press a good choice for building shoulder strength together with core control, upper-back stability, and side-to-side balance. The front foot and down-knee position should feel planted enough that the torso does not twist or lunge into the rep.

Each rep should start with the handle or sleeve end of the bar close to the front shoulder, forearm stacked under the weight, and the ribcage controlled instead of flared. Press the bar up and away in a smooth arc until the arm reaches a strong overhead finish without shrugging the shoulder aggressively or leaning back to fake extra range. On the way down, guide the bar back to the shoulder with control so the shoulder stays centered and the rep begins from the same position every time.

This exercise is often used as a primary shoulder accessory, a warm-up press before heavier overhead work, or a main press variation for lifters who want less spinal compression and a more stable unilateral pattern. It can also be helpful when one side needs extra attention, because the working arm has to produce the whole press without the stronger side taking over. Done well, it trains the delts to drive the movement while the traps, triceps, serratus, and upper back help keep the shoulder path smooth and controlled.

The main coaching goal is consistency. Set the bar height, kneeling stance, and shoulder position so each rep starts from the same spot. Use a load that lets you press without side-bending, rotating, or bouncing through the bottom. If the finish position requires a big lean or the bar drifts away from the body, the set is too heavy or the setup needs adjusting. Clean reps with a steady arc are the point of the movement, not simply getting the bar overhead by any means necessary.

Instructions

• Anchor one end of the barbell in a landmine setup and kneel with one knee on the floor, the opposite foot flat in front of you.
• Hold the sleeve end of the bar at the shoulder on the working side, with your forearm under the load and your wrist stacked over your elbow.
• Keep your torso tall, squeeze the glute on the down-knee side, and brace your midsection before each rep.
• Press the bar up and forward in a smooth arc, letting the elbow travel slightly out and away as the arm rises.
• Finish with the arm long overhead and slightly in front of your body, without leaning back or shrugging hard into the top position.
• Lower the bar along the same arc until it returns to the shoulder with control and no bounce off the bottom.
• Keep the front foot, down knee, and hips quiet so the torso does not rotate toward the pressing arm.
• Exhale as you press, then inhale and reset fully before the next repetition.

Tips & Tricks

• Set the bar path so it finishes in front of your head, not directly beside your ear.
• Keep the down-knee-side glute tight to stop your lower back from taking over the press.
• If you are leaning far back to finish the rep, the load is too heavy or the bar is too far from your shoulder.
• A small natural rotation through the torso is fine, but the pelvis should not swing or shift through the set.
• Keep the wrist neutral and the forearm vertical at the start so the press feels stacked and stable.
• Do not lock your shoulder up into a hard shrug at the top; reach long without dumping into the neck.
• Use a slower lowering phase to keep tension on the shoulder and avoid dropping the bar into the start position.
• Choose a load that lets every rep start from the same shoulder-height position without a bounce.

Frequently Asked Questions

What muscles does the Landmine Kneeling One Arm Shoulder Press work most?

It mainly trains the delts, with help from the triceps, upper back, traps, and serratus during the press and control phase.

Why use a half-kneeling setup instead of standing?

The half-kneeling position reduces leg drive and makes it easier to keep the ribs, hips, and torso from cheating the press.

Where should the bar finish at the top?

The bar should finish overhead and slightly in front of the head, following the landmine arc instead of a perfectly vertical line.

Should my torso rotate during the press?

A little natural rotation is normal, but the torso should not twist hard toward the working side or lean backward to force the rep.

Is this a good shoulder exercise for beginners?

Yes, it is usually beginner-friendly when the load is light and the half-kneeling setup is kept stable.

How do I know if my setup is wrong?

If the bar starts too far from the shoulder, the elbow flares awkwardly, or the rep turns into a side bend, adjust the kneeling position and bar distance.

What is a common mistake with the sleeve end of the bar?

A common mistake is letting the bar drift away from the shoulder before pressing, which makes the rep feel loose and unstable.

Can I use this instead of a dumbbell shoulder press?

Yes, it can be a useful substitute when you want a one-arm press with a more forgiving shoulder path than a straight overhead press.

What range of motion should I use?

Use the deepest shoulder-friendly range that still lets you keep the torso tall and the bar path smooth on every rep.