Half Kneeling Landmine Press is one of the best shoulder strengthening exercise that works on each shoulder individually thus preventing muscle asymmetry and imbalance. Development of each muscle is dependent on its own strength.
From its name, if you are a beginner, you may wonder what a landmine signifies or implies. Landmine is a versatile equipment that constitutes of a barbell anchored on a landmine base or on a floor and it has weights on the other end.
This exercise primarily works on the deltoid muscles and activates the core and oblique muscles.
HOW TO DO HALF KNEELING LANDMINE PRESS PROPERLY
It is easy to learn Half Kneeling Landmine Press form even when you are a beginner, all you need is to start with a low weighted landmine and you are good to go.
Using one hand can be a challenge at first so make sure to inform your trainer/gym instructor to help you set up and work through the technique.
- You will need a barbell and weights attached on the end of the barbell.
- Place the weighted barbell in front of you and half kneel facing it. Your kneeling knee should be directly facing the barbell and the lead foot firmly planted on the floor.
- Grab the weighted side of the barbell in an underhand grip and lift over to your shoulder.
- Do not rest it on your shoulder but hold it close and make sure to keep your back straight and core tightened. This is your starting position.
- Exhale, contract your deltoid muscles and press the barbell upwards until your elbow is slightly bending.
- Inhale as you slowly return to your starting position. Maintain the muscle contraction as you repeat the motion to activate the muscles.
- Do 2 sets of 10-12 reps on each hand. Use the same momentum on both sides to build symmetry.
WHAT MUSCLES DO HALF KNEELING LANDMINE PRESS WORK
The deltoid muscles are the primary muscles targeted and is divided into 3 fibers: the anterior fibers (front) that acts as a flexor and interior arm rotator, the lateral fibers (middle) that abducts the arm and the posterior fibers (rear) that helps in arm extension and external rotation.
While doing the upward press movement, each fiber gets to play its part to stabilize the arm and help with the movements that avoid any injuries like shoulder dislocation.
Activation of the deltoid muscles facilitates shoulder development and strengthening that helps you progress in your workouts and build well-defined and protective shoulder muscles.
With the underhand grip on the barbell, the triceps help in the extending of the forearm at the elbow joint that activates the muscle when pressing upwards. To build your triceps, constant triceps engagement increases muscle activation and development.
You may not notice it at first because you are focusing on not losing your shoulders from the tension and muscle contraction but your core is fully engaged to help you stabilize and support your body in the half-kneeling stance.
This helps strengthen the abdominal muscles, mostly the abs and oblique muscles.
HALF KNEELING LANDMINE PRESS BENEFITS
SHOULDER AND ARM MUSCLE DEVELOPMENT AND STRENGTHENING
Hypertrophy is definitely the top most benefit of this workout. Gaining those muscles and looking defined is one of the top most reasons as to why Half Kneeling Landmine Press is necessary in an athletes or body-builders workout plan.
With developed shoulders, it is almost natural to have strong arms, both forearms and upper arms. Strong arms helps in looking out for the shoulders when lifting heavy loads or weights since the flexors and muscles connecting to the shoulders are strong and supportive.
Being a unilateral exercise, it is every shoulder for themselves. This helps you concentrate on building the side that is not stronger than the other and correct any muscle imbalance and develop them over time.
Is you already have muscle symmetry, this workout helps you build muscles more and strengthen each muscle individually and with the same momentum.
REDUCED RISK OF INJURY
Body contact sports give you a preview of how hard the athletes should work out because weak muscles will incur injuries almost all the time.
Strengthening your shoulder and arm muscles and joints helps them develop a strong brick like barrier that prevents harming the organs on the inside or even the muscles themselves.
ALTERNARTIVES TO HALF KNEELING LANDMINE PRESS
BARBELL OVERHEAD PRESS
You will require a barbell that is weightless, but if your muscles are developed enough to add weights you can add.
How to do it:
- Stand with feet shoulder-width apart and grab the barbell with both hands in an overhand grip.
- Lift the barbell and rest it in front of your upper chest area. This is your starting position.
- Brace the core and exhale as you press the barbell upwards over your head in a slow and controlled motion.
- Slowly return to your starting position as you inhale deeply.
- Do 3 sets of 8-10 reps.
SINGLE ARM STANDING DUMBBELL PRESS
This is a good alternative as you still work on each muscle and you get to test your stability and balance.
How to do it:
- Stand with feet hip-width apart with a dumbbell on one hand.
- Extend the weighted arm outwards and bend at the elbows with the forearm vertical. This is your starting position.
- Breathe in, brace your core and press the dumbbell upwards until your upper arm is by your ears.
- Exhale and return to your starting position.
- Do 3 sets of 10-12 reps and repeat the same on the other hand.
HALF KNEELING LANDMINE PRESS MISTAKES TO AVOID
LOCKING YOUR ELBOWS
You may feel like locking your elbows while pressing upwards to fully execute the motion but actually this mistake removes tension and stability from your shoulders and you may harm your elbow from the tension shift.
Keep a slightly bent elbow as your press upwards to help in the shoulder muscle activation.
Keeping a straight back means having a neutral spine and an effective workout. Leaning backwards hurts your spine because the spine is curved on the lower back and your back is taking in all the tension and stress.
Half Kneeling Landmine Press builds your shoulder muscles and helps develop toned and defined shoulders.
Safety for your spine should be your first priority as the back helps maintain a stable position and balance when lifting the weights.