Setup and loading
Barbell with one end anchored in a corner or landmine attachment. The knee on the pressing side is down.
How to do the half-kneeling single-arm landmine press step by step
- With one knee down, hold the end of the bar in front of your shoulder.
- Squeeze your glutes and abs so your hips don't move.
- Press the bar up and forward until your arm is straight.
- Lower under control to your shoulder. In the power phase, press as fast as possible.
Form cues
- Elbow slightly in front of your body
- At the top, reach long by protracting your shoulder blade
- Ribs down
Common mistakes
- Arching your back to press
- Rotating your torso to help
- Shrugging your shoulder
Sets and reps for your goal
Max Strength
4 x 6-8 per side · rest 90 s3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Power
4 x 5 fast per side · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Injury Prevention
2-3 x 10-12 per side, slow · light load2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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