Half Kneeling Landmine Press Exercise

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The Half Kneeling Landmine Press is a powerful upper body pressing drill that also challenges core control, balance, and posture. With a unique arc of motion, this movement allows for a more shoulder-friendly pressing pattern while engaging the hips, glutes, and trunk in a stable base.

In this short demo, you’ll set up in a half-kneeling position with the landmine held in the hand opposite your front leg. From there, you’ll press the bar upward and slightly forward, maintaining full-body tension and control throughout. The half-kneeling stance helps eliminate lower back compensation and reinforces proper alignment.

This exercise is ideal for improving shoulder strength, stability, and pressing mechanics while training anti-extension and anti-rotation core strategies.

Benefits of the Half Kneeling Landmine Press:

Builds shoulder strength and stability

Encourages proper rib and spine positioning

Trains anti-rotation and core control

Reduces stress on the shoulder joint

Great for athletes, lifters, and rehab settings

When to Use the Half Kneeling Landmine Press:

In upper body strength and hypertrophy programs

As a shoulder-friendly press alternative

During rehab or prehab for shoulder mechanics

To train integrated core and upper body function

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