Landmine Kneeling Single Arm Shoulder Press

Body Part: Shoulders

Muscle: Shoulders

Equipment: Barbell

The Landmine Kneeling Single Arm Shoulder Press is a half-kneeling press performed with a barbell set into a landmine anchor, with plates loaded on the free end that you press overhead. Because the bar travels along a fixed diagonal path, the movement blends a vertical press with a slight horizontal arc toward the midline, which is friendlier to the shoulder joint than a strict barbell overhead press. The kneeling stance removes leg drive entirely, so the shoulder, triceps, and trunk do all of the work.

This exercise suits lifters who want pressing strength without the wrist and shoulder stress of a straight vertical bar path, as well as anyone working on core control under load. The half-kneeling position challenges the hips and trunk to resist rotation and side-bending while one side of the body handles the weight. That anti-rotation demand makes it a popular choice in both strength programs and return-to-pressing progressions.

The primary muscles worked are the front and side delts, with strong assistance from the triceps as you lock the bar out. The serratus anterior and upper traps help you finish the press, while the abs and obliques work isometrically to keep your torso square. Your front-leg glute and quad also stay active to stabilize the kneeling position throughout each rep.

Setup matters more here than in most presses. The bar end needs to sit securely in a landmine attachment or a corner, and you should position yourself so the bar leans toward your pressing shoulder at the start. Kneel with your inside knee down and your outside knee up, roughly in line with the anchor, so the press path runs naturally over your shoulder rather than across your body.

To execute the press, grip the sleeve near the collar, rest it on the front of your shoulder, brace your trunk, and press up and slightly inward until the arm is straight and stacked over the shoulder. Lower the sleeve back to the shoulder under control, keeping your ribs down and your hips level. Complete all reps on one side before switching so you can judge whether the left and right sides feel even.

A few practical points keep this movement safe and effective. Start lighter than you think you need, because the off-center leverage of a landmine makes the weight feel different than a dumbbell of the same load. If your lower back arches or your hips twist as the weight climbs, reduce the load and focus on keeping your torso rigid from pelvis to shoulders.

Instructions

• Set one end of a barbell into a landmine anchor or wedged securely into a corner, and load plates onto the free end.
• Kneel on a mat facing along the bar: the knee on your anchor side stays down, and your other foot plants forward with the knee bent about ninety degrees.
• Pick up the loaded end with your outside hand and rest the sleeve on the front of your shoulder, elbow bent and pointing slightly down and inward.
• Place your free hand on your abdomen or thigh and squeeze your glutes to lock your pelvis in a neutral position.
• Brace your abs as if bracing for a light punch, and keep your ribs stacked over your pelvis before pressing.
• Press the sleeve up and slightly toward the midline, following the diagonal bar path, until your arm is straight and stacked over your shoulder.
• Hold the lockout briefly with your biceps near your ear, then lower the sleeve back to your shoulder under control over about two seconds.
• Exhale as you press and inhale as you lower, keeping the breath steady and your trunk tight throughout.
• Finish all reps on one side, then carefully switch the bar to the other shoulder and match the rep count on the second side.
• To finish the set, lower the sleeve to your shoulder, guide the bar down toward the anchor with both hands, and stand up clear of the bar before releasing.

Tips & Tricks

• Keep the sleeve in contact with your shoulder between reps instead of hovering it in mid-air, which drains your shoulder and invites a rounded upper back.
• If your hips rotate toward the bar as you press, narrow your forward stance and re-squeeze the glute of your down-knee leg before the next rep.
• Do not let the elbow flare straight out to the side; keeping it slightly tucked matches the angled bar path and keeps the shoulder in a stronger pressing position.
• Stand the plates close to the anchor end of the sleeve so the extra weight sits near the middle of the bar, which makes the lever feel more stable in your hand.
• If your lower back arches at lockout, you are likely leaning back to finish the press; cue yourself to press slightly forward over the shoulder rather than behind your head.
• A pad under the down knee makes longer sets far more comfortable and lets you focus on pressing instead of shifting weight off the kneecap.
• Start with a small plate even if your dumbbell press is strong, since the offset leverage of the landmine changes how the load moves through the set.
• Check that the bar cannot slide out of the anchor or corner before your first rep; a slipping bar end mid-press is the main safety risk of this setup.
• Press the sleeve toward a point slightly inside your shoulder, not straight up, so the arc matches the fixed angle of the bar instead of fighting it.

Frequently Asked Questions

Which muscles does the Landmine Kneeling Single Arm Shoulder Press work hardest?

The front and side delts do most of the pressing, supported heavily by the triceps during lockout. Your abs and obliques also work hard to stop your torso from rotating under the off-center load.

Why perform this press kneeling instead of standing?

Kneeling removes leg drive, so the shoulder and arm cannot hide behind momentum from the hips. It also raises the anti-rotation demand on the trunk, since one side of the body is loaded while the pelvis must stay square.

Is the angled landmine path easier on the shoulders than a barbell overhead press?

For many lifters, yes. The diagonal path allows the shoulder blade to move more freely and lets the arm press slightly forward, which some shoulders tolerate better than a perfectly vertical bar path.

Which knee should be down when setting up for the Landmine Kneeling Single Arm Shoulder Press?

Kneel with the knee closest to the anchor down and your opposite foot forward, so the bar starts on the side of your front leg. This lets the bar path run naturally over your pressing shoulder without twisting your hips.

What is the most common mistake in this exercise?

Rotating the torso and leaning back as the weight gets heavy. Both usually mean the load is too high for your trunk to control, so cutting the weight and bracing harder fixes the pattern faster than forcing extra reps.

Can beginners do the Landmine Kneeling Single Arm Shoulder Press?

Yes, and the fixed bar path actually makes it one of the more forgiving overhead presses to learn. Begin with just a light plate, master the kneeling setup, and build volume before adding load.

What can I use if I do not have a landmine attachment?

You can wedge the bare end of the barbell into a corner, ideally with a towel around it to protect the wall, and keep the floor end pinned under your body position. A dedicated landmine anchor is more secure, so check the setup carefully before pressing.

How heavy should I go on this press compared to a dumbbell shoulder press?

Start noticeably lighter than your one-arm dumbbell press, because the long lever of the barbell creates more torque and wobble at your hand. Add load in small jumps once you can keep your hips square for all reps.

Is it safe for the lower back since there is no seat or back support?

It is safe when you keep your glutes squeezed and ribs down, which holds your pelvis neutral in the kneeling stance. Problems usually appear when fatigue makes you arch and lean into the press, so end the set when your torso position starts to break down.