Landmine Kneeling One Arm Shoulder Press (VERSION 2)
The Landmine Kneeling One Arm Shoulder Press targets your shoulder muscles while improving stability and strength.
- Kneel next to the landmine setup with one knee on the ground and the other foot flat on the floor.
- Hold the end of the barbell with one hand at shoulder height, keeping your elbow close to your body.
- Press the barbell overhead until your arm is fully extended.
- Lower the barbell back to the starting position with control.
How to perform the Landmine Kneeling One Arm Shoulder Press (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Landmine Kneeling One Arm Shoulder Press (VERSION 2) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis minor.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis minor rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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