One-Arm Landmine Half Kneeling Shoulder Press

enums.exercise_tag.STRENGTHenums.exercise_tag.BALANCEenums.exercise_tag.FUNCTIONALenums.exercise_tag.PUSH

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This exercise utilizes a landmine setup, which is a barbell anchored at one end, allowing for a unique pressing angle that can reduce strain on the shoulder joint.

exercise_detail.how_to_perform

Begin by setting up a barbell in a landmine attachment or securely in a corner.
Kneel on one knee with the opposite foot flat on the ground in front of you, forming a 90-degree angle at both knees.
Hold the end of the barbell with the hand on the same side as your kneeling leg, keeping your core engaged and torso upright.
Press the barbell upward and slightly forward until your arm is fully extended, keeping your wrist straight and elbow slightly bent at the top.
Slowly lower the barbell back to the starting position with control.
Complete the desired number of repetitions before switching sides.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Keep your core tight throughout the movement to maintain balance and stability.
Focus on pressing through your shoulder rather than using momentum from your legs or torso.
Ensure your elbow stays under your wrist during the press to maintain proper alignment.
Breathe out as you press the barbell up and inhale as you lower it back down.
Start with a lighter weight to master form before progressing to heavier loads.

exercise_detail.common_mistakes

Allowing the lower back to arch excessively, reducing core engagement.
Positioning the knees too close together, compromising stability.
Failing to align the pressing arm with the landmine path, leading to inefficient movement.
Using momentum to press the weight instead of controlled muscle engagement.
Not maintaining a neutral wrist position, increasing strain on the wrist joint.
Pressing the weight too far forward, missing the vertical pressing path.
Neglecting to engage the glutes and core, resulting in an unstable base.
Allowing the shoulder to elevate excessively, causing unnecessary tension.
Starting with the elbow flared out, reducing shoulder joint stability.
Rushing the eccentric phase, losing control and muscle activation.