How to do the Half Kneeling Landmine Press
- Kneel on the knee opposite your pressing arm, pressing-side foot forward.
- Hold the barbell sleeve at shoulder height, keeping your wrist straight.
- Press the barbell up and forward until your arm is fully straight.
- Slowly lower the weight back to your shoulder, keeping your torso tall.
Full technique — 7 steps
- Set one end of a loaded barbell in a landmine and kneel facing the sleeve end.
- Kneel on the knee opposite your pressing arm and place the pressing-side foot flat in front with the knee bent.
- Hold the sleeve end at shoulder height with your elbow bent and pointing down.
- Tighten your stomach and keep your torso tall.
- Press the bar up and forward along the landmine arc until your elbow is fully extended.
- Lower the bar back to shoulder level under control, keeping the same body position.
- Finish all reps on one side, then switch your kneeling leg and pressing arm.
Common mistakes
- Leaning back to finish reps
- Twisting toward the working side
- Letting the elbow flare early
- Starting with bar too low
- Pressing away from landmine arc
Form cues
- Press up and forward
- Keep ribs down
- Wrist stays neutral
- Reach to full extension
- Stay tall through torso
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
No equipment
- Elevated Close Grip Pike Push-Up Harder
- Pike Push-Up Same level
Weight plates
- Plate Overhead Press Easier
Kettlebell
- Alternating Kettlebell Press Harder
- Half Kneeling Kettlebell Press Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Two Hand Landmine Press
- Easier Single Arm Seated Landmine Press
- This exercise Half Kneeling Landmine Press
- Harder Single Arm Landmine Push Press
- Harder Unsupported Seated Barbell Overhead Press
Too hard for now? Start with the Single Arm Seated Landmine Press.
Quick answers
What muscles does the Half Kneeling Landmine Press work?
Primary: Front delts 9/10, Upper chest 7/10. Also works: Triceps 6/10, Serratus anterior 5/10, Side delts 4/10.
When should I do the Half Kneeling Landmine Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.
How many sets and reps of the Half Kneeling Landmine Press?
Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Half Kneeling Landmine Press?
Dumbbells: Reverse Grip Dumbbell Shoulder Press, Alternating Standing Neutral Grip Dumbbell Shoulder Press. No equipment: Elevated Close Grip Pike Push-Up, Pike Push-Up. Weight plates: Plate Overhead Press. Kettlebell: Alternating Kettlebell Press, Half Kneeling Kettlebell Press.
What is an easier version of the Half Kneeling Landmine Press?
Single Arm Seated Landmine Press (Intermediate), Two Hand Landmine Press (Beginner).
What is a harder version of the Half Kneeling Landmine Press?
Single Arm Landmine Push Press (Intermediate), Unsupported Seated Barbell Overhead Press (Intermediate).
