Landmine Press (half-kneeling)

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For Landmine Press (half-kneeling), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Kneel with the knee opposite the pressing arm down, squeeze that-side glute and hold the bar end in front of the shoulder.

Execution

- Press forward and up until the arm is long without shrugging, then return the bar to the shoulder on the same diagonal.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not lean back, rotate toward the bar or turn the press into a straight overhead path. Reduce load and reset the half-kneeling stack.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.