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§ L · Exercises · ShouldersUpdated 6/2026

Landmine Kneeling One Arm Shoulder Press

This builds shoulder strength and core stability. It helps with pressing strength and everyday overhead lifting.

Muscle group
Shoulders
Equipment
Barbell
Exercise type
Compound
Technique
Moderate technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
TricepsChest

How to perform

§ 02 · Steps
  1. 01

    Get into a half-kneeling position beside the landmine bar so that your working arm is closest to the end of the bar and your torso is upright.

  2. 02

    Grip the end of the bar with one hand at shoulder height, brace your core, keep your chest up, and pull your shoulder blade slightly back.

  3. 03

    Press the bar up and forward along the landmine arc until your elbow is fully extended under control without arching your lower back.

  4. 04

    Lower the bar back to the starting position in front of your shoulder under control, keep your shoulder down, and don't let your wrist bend.

Beginner's guide

§ 03 · Guide
What it works

This builds shoulder strength and core stability. It helps with pressing strength and everyday overhead lifting.

What it should feel like

You should feel it in your shoulder and a bit in your triceps, not your lower back or wrist. Your core stays engaged throughout.

Most common mistake

A common mistake is arching your lower back as you press. Squeeze your glutes, brace your core, and follow the bar's natural path.

How to get started at the gym

§ 04 · SisuLift

Landmine Kneeling One Arm Shoulder Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your hips level and squeeze your glute to maintain core tension throughout the entire rep. Keep your elbow slightly in front of your torso and follow the bar's arc without rotating.

The single-arm kneeling landmine press loads the shoulder at a more shoulder-friendly angle than a straight overhead press.

More exercises: Shoulders

§ 06 · Same muscles

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