Set-up: Insert one end of the barbell into a landmine base or corner of the wall. You can place a designated weight on the barbell sleeve (depending on the barbell weight and your performance level; can start with 5-10lbs and re-assess). Position yourself half kneeling in front of the other end of the barbell, grab bar with both hands and place at shoulder height. This is a one arm overhead press, so if you are kneeling with your left knee forward then you want to be holding the barbell with your right hand at shoulder height. Make sure you grip bar with neutral wrist, you do not want your wrist bending backwards during the motion. You should be in a starting position close enough to the bar that allows for a neutral spine, you do not want to be bent backwards at your upper back/shoulders or trunk.
Movement: With one arm gripping the barbell at shoulder height, press forward and upward on an angle. When you press, you should not feel your body rotate or shoulder move in or out excessively, it should be a straight plane overhead and diagonal press. Motion should be slow and controlled. Engage core by drawing belly button in towards spine throughout motion and engage glutes for stability. Start with elbow bent gripping barbell at shoulder height and press diagonally overhead to locked out elbow, return to start position.
Emphasis: Emphasis is on shoulder/arm strengthening with a modified overhead press. Make sure to engage glutes and back muscles to help stabilize the movement. The movement of the press should be overhead in a diagonal fashion without allowing trunk extension or excessive lateral movement of the arm.
Training Impact
Muscle Roles in half kneeling landmines shoulder press
