Half Kneeling Landmine Press 101 Video Tutorial
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Overview
The Half Kneeling Landmine Press is a dynamic shoulder exercise that primarily targets the deltoid muscles while also engaging the abs, traps, and triceps. Performed with a landmine attachment, this movement involves kneeling on one knee while holding the barbell at shoulder height with both hands. By pressing the barbell overhead while maintaining a stable core, the exercise enhances shoulder stability, strength, and mobility. The half-kneeling position challenges balance and activates the abs to support the upper body, making it an effective full-body strengthening exercise with an emphasis on the shoulders.
How to Perform
Start by assuming a half-kneeling position with your knee directly beneath your hip, toes tucked under, and your ribcage pulled down and engaged to maintain a neutral spine.
Grip the barbell with one hand, ensuring it is positioned at shoulder height. Use your other hand to gently place it on your ribcage to check and maintain proper spinal alignment throughout the movement.
Take a deep breath, brace your core, and press the barbell overhead by fully extending your arm, engaging your deltoid and maintaining control throughout the motion.
Once the barbell reaches the locked-out position, focus on keeping your posture stable and controlled, avoiding any arching in your lower back.
Slowly reverse the motion, lowering the barbell back to your shoulder with control, and ensuring you return to the starting position with your shoulder properly aligned.
Repeat the movement for the desired number of repetitions, keeping your core engaged and avoiding any excessive leaning or twisting during the press.
Tips
Begin by pressing with the arm opposite the leg that is kneeling. For example, if your left knee is on the ground, hold the barbell with your right hand.
Avoid letting your head extend forward too much during the press to prevent strain on your neck.
As you press the barbell overhead, focus on driving your bicep toward your ear, exhaling as you extend your arm.
If you feel any tension in your neck or traps, check your thoracic spine extension and shoulder flexion. Tightness in these areas may indicate a lack of mobility.
Keep a slight bend in your elbows at the top of the press, ensuring that they don’t lock out completely. This helps maintain constant tension on the shoulders.
If you’re unable to lock out your elbows overhead, it may signal a limitation in shoulder mobility, particularly in scapular upward rotation.
Be mindful of your ribcage, ensuring it stays pulled down to avoid overextending your lower back and engaging in unnecessary hyperextension during the movement.
How Not to Perform
Avoid Overextending the Lower Back: Do not arch your lower back or let your ribcage flare out. This can lead to unnecessary strain on your spine and reduce the effectiveness of the exercise. Keep your core engaged and ribcage down to maintain a neutral spine.
Don’t Lock Out the Elbows Completely: Locking out your elbows at the top of the press can take tension off the shoulders and reduce the effectiveness of the exercise. Keep your elbows slightly bent to keep constant tension on the deltoid and maximize muscle activation.
Avoid Leaning Forward or Side-to-Side: Keep your upper body upright and avoid leaning into the press. Leaning can shift focus away from your shoulders and engage the lower back unnecessarily. Focus on maintaining a stable and controlled torso.
Don’t Allow the Head to Jut Forward: Avoid pushing your head forward excessively during the press. This can cause neck strain and negatively affect your posture. Keep your head in line with your spine and maintain a neutral neck position.
Don’t Use Momentum: Do not swing the barbell or rely on momentum to press it overhead. Focus on a controlled, smooth motion to ensure the target muscles are being properly engaged and to avoid unnecessary strain.
Avoid Holding Your Breath: While pressing the barbell overhead, make sure to exhale as you extend your arm. Holding your breath can increase pressure in your neck and affect performance. Proper breathing supports core stability and effective muscle engagement.
Don’t Let the Shoulders Shrug: Avoid letting your shoulders rise toward your ears during the press. Keep your traps relaxed and focus on pressing the barbell with your shoulder muscles rather than using your traps.
Avoid Too Wide or Too Narrow of a Grip: Using a grip that is too wide or too narrow can put unnecessary stress on your shoulders and wrists. Keep your grip just outside shoulder width to maintain a strong and stable position.
Don’t Rush the Movement: Perform the press slowly and with control. Rushing through the movement can cause you to lose focus and compromise technique, increasing the risk of injury. Slow, deliberate reps allow for better muscle activation and stability.
Avoid Poor Shoulder Mobility: If you struggle to press overhead without discomfort, it may indicate a lack of shoulder mobility. Avoid forcing the movement and instead work on improving your shoulder mobility through proper stretching and mobility exercises.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
