Single Arm Landmine Tall Kneeling Shoulder Press

Instructions for proper form

Begin in a tall kneeling position with one knee on the ground and the other foot planted in front for stability. Hold the landmine bar with a neutral grip at shoulder level on the side of the kneeling leg. Keep your core engaged and back straight. As you press the bar overhead, ensure that your elbow tracks in line with your body and avoid leaning back. Control the weight back down to shoulder level. Repeat for reps and then switch sides.

Common mistakes to avoid

Avoid overarching your back and leaning excessively during the press. Do not let your elbow flare out too much. Ensure you do not use momentum to lift the weight; focus on using your shoulder muscles to perform the press.

Benefits

Specific benefits of the exercise

The Single Arm Landmine Tall Kneeling Shoulder Press targets the anterior deltoids effectively while also engaging the core for stability. It allows for a unique pressing angle that enhances shoulder strength and helps with functional movements.

Expected results and timeframe

With consistent training, users can expect increased shoulder strength, improved stability, and enhanced overall upper body strength in approximately 4-6 weeks, depending on their training frequency and intensity..

Who this exercise is best for

This exercise is best for intermediate lifters looking to increase shoulder strength while promoting stability. It is also advantageous for those recovering from shoulder injuries, as it allows for controlled movements.

Scientific studies supporting its effectiveness

Studies have shown that landmine presses activate the shoulder muscles effectively, allowing for greater muscle engagement compared to traditional presses. Research highlights the benefits of unilateral exercises for improving strength imbalances and stability.

Variations

Beginner modifications

Beginners can start with lighter weights or perform the exercise without a load. They could also practice the motion with a resistance band anchored to a stable surface to develop the necessary strength and coordination before advancing to the landmine.

Advanced progressions

Advanced variations may include weighted single-arm presses while incorporating a rotational movement or performing the exercise in a standing position to increase balance and core engagement. Adding in a pause at the top of the press can also increase time under tension.

Integrations

Complementary exercises

Complement this exercise with lateral raises for shoulder sculpting, as well as core exercises like planks to enhance stability, or lower-body movements like squats to integrate the upper body with overall body strength.

Super set recommendations

Superset the Single Arm Landmine Tall Kneeling Shoulder Press with bent-over rows or push-ups to increase overall upper body engagement and maximize workout efficiency.

Sample workout routines

In a shoulder-focused workout, combine the Single Arm Landmine Tall Kneeling Shoulder Press with barbell overhead presses, lateral raises, and tricep dips for a comprehensive upper body workout.

Exercise combinations

Combine with unilateral exercises like single-arm dumbbell rows or single-arm kettlebell swings to challenge stability and coordination while enhancing overall strength.

Best time to do this exercise in your workout

The Single Arm Landmine Tall Kneeling Shoulder Press is best performed early in your workout when energy levels are high, particularly after a general warm-up and before heavier compound lifts like the barbell bench press.