Landmine Press (Kneeling)

Pure upper body press with maximum core demand — removes lower body to isolate shoulders and challenge stability

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Push
Primary Muscles	Front Delts, Triceps
Secondary Muscles	Upper Chest, Lateral Delts, Serratus Anterior
Equipment	Barbell, Landmine Attachment, Optional Knee Pad
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Barbell position: One end in landmine attachment or corner
2. Load: Add plates to the free end (lighter than standing version)
3. Kneeling position: Both knees on ground (tall kneeling)
   • Knees hip-width apart
   • Hips extended, glutes squeezed
   • Torso upright
4. Grip: Both hands on the end of barbell
5. Bar position: Start at chest/shoulder height
6. Core: Maximum bracing — you have no lower body stability
7. Gaze: Look forward, not up at the bar

Equipment Setup

Equipment	Setting	Notes
Landmine	Secured in attachment or corner	Must be stable
Barbell	Standard 7ft Olympic bar	Can use shorter bars
Plates	Start lighter than standing	10-25 lbs less typically
Knee Pad	Comfortable padding	Protects knees during set
Placement	Knees facing away from anchor	Allows natural press arc

Setup Cue

"Tall kneeling, glutes squeezed hard, core like a plank — no lower body to help you"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating maximum core stability from kneeling

1. Tall kneeling position locked in
2. Glutes squeezed hard (critical for hip extension)
3. Bar at chest height, both hands gripping
4. Core braced maximally
5. Big breath into belly
6. Body forms straight line from knees to head

Tempo: Take extra time — stability is everything here

Feel: Like a plank position, but vertical

⬆️ Press Phase

What's happening: Driving bar up while fighting core collapse

1. Drive bar up and away in arc path
2. Press through both palms evenly
3. Bar travels up and slightly forward
4. Breathing: Exhale as you press
5. Core fights to prevent back extension
6. Glutes stay squeezed throughout

Tempo: 1-2 seconds (controlled)

Feel: Shoulders pressing, core working hard to stay stable

Critical: Without leg drive, this is pure upper body and core

🔝 Lockout

What's happening: Full arm extension while maintaining position

1. Arms fully extended
2. Bar at forehead/eye level
3. Core still maximally braced
4. Glutes still squeezed
5. Body maintains straight line

Common error here: Letting hips drift forward or back arch. Squeeze glutes harder.

⬇️ Lowering

What's happening: Controlled descent, maintaining stability

1. Lower bar with control, same arc path
2. Breathing: Inhale as you lower
3. Core and glutes maintain tension
4. Bar returns to chest/shoulder height
5. No collapse or compensation

Tempo: 2-3 seconds (very controlled)

Feel: Total body tension to control the weight

Note: This is where core stability is tested most — don't let form break.

Key Cues

Primary Cues

• "Squeeze glutes like you're holding a coin" — maintains hip extension
• "Ribs down, core tight" — prevents excessive back arch
• "Press up and away, stay tall" — maintains posture throughout

Tempo Guide

Goal	Tempo	Example
Stability	2-1-3-1	2s up, 1s pause, 3s down, 1s reset
Hypertrophy	2-1-3-0	2s up, 1s pause, 3s down
Endurance	1-0-2-0	1s up, 2s down, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Front Delts	Shoulder flexion — pressing bar upward	█████████░ 85%
Triceps	Elbow extension — lockout phase	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Upper Chest	Assists shoulder flexion	██████░░░░ 60%
Lateral Delts	Shoulder stabilization	█████░░░░░ 55%
Serratus Anterior	Upward rotation of scapula	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maximum anti-extension, maintains tall position
Glutes	Hip extension, prevents anterior pelvic tilt
Hip Flexors	Stabilize kneeling position

Muscle Emphasis

Higher core activation than standing — removing lower body support means core works overtime to maintain position. Glute activation is also critical for maintaining hip extension in tall kneeling position.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Not squeezing glutes	Hips sag forward, back arches	Turns into back extension exercise	Squeeze glutes hard entire set
Excessive back arch	Lower back hyperextension	Lower back stress, defeats core purpose	Ribs down, core braced, glutes squeezed
Sitting back on heels	Breaking tall kneeling position	Loses stability challenge	Stay in tall position, hips extended
Using momentum	Bouncing out of bottom	Reduces muscle tension, injury risk	Controlled tempo, pause at bottom
Pressing straight up	Fighting natural arc	Shoulder stress	Press up and away, follow arc path

Most Common Error

Not maintaining hip extension (glutes not engaged) — This is the key to the kneeling variation. If your glutes aren't squeezed, you're just doing a seated press from an unstable position. Squeeze glutes hard the entire set.

Self-Check Checklist

• Tall kneeling position (straight line from knees to head)
• Glutes squeezed throughout entire set
• Core maximally braced, ribs down
• Bar follows arc path (up and forward)
• No excessive back arch or hip sag

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🔀 Variations

By Position

Tall Kneeling (Standard)

Aspect	Details
Position	Both knees down, hips extended
Stability	Highest core demand
Best For	Core stability, pure shoulder work
Load	Moderate — less than standing

Half-Kneeling

Aspect	Details
Position	One knee down, one foot forward
Stability	High anti-rotation demand
Best For	Rotational stability, asymmetry
Load	Similar to tall kneeling

Key difference: Adds rotational stability challenge, easier to balance than tall kneeling

Single-Arm Kneeling

Aspect	Details
Position	Tall kneeling, one arm only
Stability	Maximum anti-rotation + anti-extension
Best For	Advanced core work, fix imbalances
Load	Light — focus on control

Key difference: Combines all stability demands — incredibly challenging

By Training Purpose

Stability/Core Focus

Variation	Change	Why
Tempo Kneeling	3s eccentric	Extended time under tension
Pause at Bottom	2s pause at chest	Eliminate momentum, pure stability
Single-Arm	Unilateral press	Maximum core challenge

Hypertrophy Focus

Variation	Change	Why
High Rep Kneeling	12-15 reps	Metabolic stress on shoulders
Drop Sets	Reduce weight, continue reps	Push to failure safely
Tempo Press	3s up, 3s down	More time under tension

Strength Focus

Variation	Change	Why
Heavy Kneeling	6-8 reps, heavier load	Build pressing strength
Cluster Sets	2 reps, rest 20s, repeat	Strength with stability

Grip Variations

Grip Type	When to Use	Benefit
Both Hands Stacked	Standard	Most stable, most weight
Fingers Interlaced	Variation	Slightly different feel
Single Hand	Advanced	Maximum stability challenge

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Stability	3-4	8-12	90-120s	Light-Moderate	2-3
Hypertrophy	3-4	10-15	90s	Moderate	2-3
Strength	3-4	6-8	2 min	Moderate-Heavy	1-2
Endurance	2-3	15-20+	60s	Light	3-4

Workout Placement

Program Type	Placement	Rationale
Upper body day	After main pressing	Shoulder accessory with core benefit
Core day	Primary movement	Integrated core/shoulder work
Push day	Middle to end	Stability-focused pressing
Shoulder day	Accessory work	Shoulder isolation with stability

Form Priority

Kneeling version demands perfect form. Place early-to-middle in workout when you're still fresh enough to maintain core stability. Don't program as final exercise when fatigued.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, focus on position
Intermediate	2x/week	3-4 sets, varied rep ranges
Advanced	2-3x/week	4 sets, can add single-arm work

Progression Scheme

Progressive Overload

Add weight slowly — 2.5-5 lbs max. Kneeling version is about quality of movement and core stability, not max weight. Consider adding reps (8 to 10 to 12) before adding weight.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	35 lbs	3x10	Establish form, tall position
2	35 lbs	3x12	Add reps first
3	40 lbs	3x10	Add weight, back to 10 reps
4	40 lbs	3x12	Build volume
5	45 lbs	3x10	Progress weight

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Seated Dumbbell Press	Need back support, learning pattern
Machine Shoulder Press	Build basic pressing strength first
Landmine Press from Box	Kneeling too unstable initially

Progressions (Harder)

Exercise	When Ready	Link
Landmine Press (Standing)	Can do 3x10 kneeling with control
Single-Arm Kneeling Landmine Press	Want maximum core challenge
Half-Kneeling Landmine Press	Add rotational stability element

Alternatives (Same Goal, Different Movement)

Core Stability Focus

Alternative	Avoids	Good For
Pallof Press	Overhead pressing	Pure anti-rotation core work
Single-Arm Overhead Press	Landmine setup	Standing anti-rotation press

Shoulder Isolation

Alternative	Equipment
Seated Dumbbell Press	Dumbbells, bench
Arnold Press	Dumbbells

Minimal Equipment

Alternative	Benefit
Pike Push-Up	Bodyweight only
Handstand Push-Up Progression	Advanced bodyweight

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Kneeling position pressure	Use thick pad or switch to standing
Shoulder impingement	Overhead pressing	Reduce ROM, lighter weight
Low back pain	Anti-extension demand	Ensure glutes engaged, may need regression
Hip flexor tightness	Maintaining tall kneeling	Mobility work, may use half-kneeling

Stop Immediately If

• Sharp pain in shoulder joint
• Lower back sharp pain (not muscle fatigue)
• Knee pain beyond normal pressure discomfort
• Cannot maintain tall position without excessive arch
• Loss of bar control

Injury Prevention

Strategy	Implementation
Glute activation	Squeeze glutes hard before and during entire set
Core engagement	Maximal bracing, ribs pulled down
Knee padding	Use adequate padding for comfort
Appropriate load	Less than standing version, focus on control
Warm-up	Glute bridges, planks, shoulder warm-up

Lower Back Protection

The kneeling position places high anti-extension demand on the core:

• Squeeze glutes — This tilts pelvis posteriorly, protecting lower back
• Ribs down — Prevents rib flare and excessive arch
• Brace core — Maximal tension before pressing
• Don't go too heavy — This is not a max strength movement

Most Common Injury

Lower back strain from not engaging glutes properly or using too much weight. The tall kneeling position requires excellent glute and core control. If you can't maintain position, reduce weight or regress to seated pressing.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion/Abduction	120-140°	🟡 Moderate
Elbow	Extension	Full extension	🟢 Low
Spine	Anti-extension stabilization	Minimal movement	🟡 Moderate
Hip	Extension maintenance	Full extension hold	🟡 Moderate
Knee	Flexion (kneeling position)	90°+ flexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	120° flexion	Raise arm overhead comfortably	Shoulder mobility drills, reduce ROM
Hip	Full extension	Can squeeze glutes in tall kneeling	Hip flexor stretches, couch stretch
Knee	Comfortable kneeling	Can kneel without pain	Use thicker pad or switch to standing

Joint Health Note

The tall kneeling position requires good hip extension mobility. If hip flexors are tight, maintaining proper position will be difficult. Work on hip flexor mobility separately (couch stretch, kneeling hip flexor stretch).

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❓ Common Questions

Why kneeling instead of standing?

Kneeling removes lower body assistance, forcing pure upper body pressing and maximum core stabilization. It's excellent for:

• Isolating shoulder pressing without leg drive
• Building anti-extension core strength
• Learning proper pressing mechanics
• Correcting overuse of lower body in presses

If your goal is maximum weight or power, use standing. For shoulder isolation and core work, use kneeling.

My knees hurt when kneeling — what should I do?

First, ensure you're using adequate padding (yoga mat, knee pad, folded towel). If still uncomfortable:

• Try half-kneeling (one knee down)
• Use a higher pad/cushion
• Switch to standing version
• Use seated dumbbell press instead

Kneeling should be comfortable. Don't push through knee pain.

Should I squeeze my glutes the entire time?

YES — this is critical. Squeezing glutes:

• Maintains hip extension (tall kneeling position)
• Tilts pelvis posteriorly (protects lower back)
• Creates full-body tension
• Prevents anterior pelvic tilt and back arching

If you're not squeezing glutes, you're doing the exercise wrong.

How much lighter should I go compared to standing?

Most people use 10-30% less weight in kneeling vs standing. The instability and removal of leg drive reduces load capacity. Start with 60-70% of your standing weight and adjust. This exercise is about quality and stability, not max weight.

Tall kneeling or half-kneeling — which is better?

Both are valuable:

• Tall kneeling (both knees down): Maximum anti-extension demand, pure sagittal plane stability
• Half-kneeling (one knee down): Adds anti-rotation component, slightly easier to balance

Start with tall kneeling for pure anti-extension work. Add half-kneeling as a variation for rotational stability.

Can I use this to build shoulder mass?

Yes, but it's not optimal for pure hypertrophy. Kneeling landmine press is excellent for shoulder development when combined with other pressing movements. The core stability demand may limit how much you can load the shoulders. Use it as an accessory to compound pressing movements (overhead press, bench press).

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📚 Sources

Biomechanics & Muscle Activation:

• Landmine Training for Core Stability — Tier B
• Shoulder Pressing Variations and Muscle Activation — Tier A
• Core Training in Athletic Development — Tier A

Programming:

• Functional Training Anatomy — Tier B
• NSCA Essentials of Strength Training — Tier A
• Movement Training for Athletes — Tier B

Technique:

• Kabuki Strength Exercise Library — Tier C
• Gray Cook Movement Principles — Tier B
• Core Stability Research — McGill — Tier A

Safety:

• Shoulder Health in Overhead Athletes — Tier B
• Lower Back Protection Strategies — Tier A

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For Mo

When to recommend this exercise:

• User wants shoulder pressing with minimal lower body involvement
• User needs to build core anti-extension strength
• User has good standing press but wants more stability challenge
• User wants to isolate shoulders without heavy loading

Who should NOT do this exercise:

• Knee pain or discomfort when kneeling → Use Landmine Press (Standing) or seated options
• Cannot maintain hip extension/tall position → Hip flexor tightness, need mobility work first
• Acute shoulder injury → Wait for clearance
• Severe low back issues → May not be able to maintain anti-extension position

Key coaching cues to emphasize:

1. "Tall kneeling — straight line from knees to head"
2. "Squeeze glutes like you're holding a coin between them"
3. "Ribs down, core braced before pressing"
4. "Press up and away, stay tall throughout"

Common issues to watch for in user feedback:

• "My lower back hurts" → Not squeezing glutes, core not engaged properly
• "I feel unstable" → Normal initially, may need lighter weight or regression to seated
• "Knees hurt" → Need better padding or switch to standing/half-kneeling
• "Can't press as much weight" → Expected, this is about stability not max weight
• "Hips drift forward during press" → Glute engagement issue

Programming guidance:

• Pair with: Horizontal pressing, rowing movements, deadlifts
• Avoid same day as: Multiple heavy overhead pressing movements
• Typical frequency: 2x/week as accessory
• Place in middle of workout when fresh enough for stability but after main lifts

Progression signals:

• Ready for standing when: 3x10-12 kneeling with perfect position control
• Try single-arm when: Bilateral version is solid, want more challenge
• Regress if: Cannot maintain tall position, excessive back arch, knee discomfort
• Consider half-kneeling if: Want rotational stability challenge

Red flags:

• Cannot maintain hip extension (hips sag forward) → glute weakness or hip flexor tightness
• Excessive back arch throughout → not bracing properly, weight too heavy
• Knee pain beyond normal pressure → stop, use padding or different variation
• Shoulder joint pain → assess shoulder health, may need different pressing angle

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Last updated: December 2024