Landmine Half-Kneeling One-Arm Press

Use this to build your shoulders even when they're banged up. The average lifter could use a boost in the hip joint mobility and core strength departments, which is why the half-kneel position is the perfect fit. The half kneel position is your sturdy base for this press. • Lock down your ribs, engage your core, and open up one hip while the other leg works to keep your hips stable. There aren't enough words to say how important and effective the half-kneel position can be for lifters and athletes. • Start with a bilateral (two-arm) overhead pressing motion first. A neutral grip set-up with a Viking attachment or similar apparatus will work best. • Squeeze the handles rather tightly, press up into the overhead position, lock out the elbows, and reach up. That's the key: reaching. The landmine set-up works really well here for allowing you to reach up due to the angled barbell orientation, and a bunch of physics concepts and lever arms that take too much explaining. Just know that it works pretty damn well. Next up would be to implement a single-arm overhead pressing action. With this undoubtedly comes a bit of an anti-rotation demand on the trunk and core muscles. However, the same rules apply: squeeze, press up, lock the elbows out, and most importantly, reach. Now, you can certainly add in a bit of a forward lean as well to enhance your ability to reach up. You'll see this occurring in the videos in a very subtle way. But don't get carried away with leaning too far forward. Think about leaning far enough forward to allow your pressing arm to get up into the overhead position. We're literally talking about a few centimeters at best. – Matthew Ibrahim