Mark OttobreFounder, Enterprise Fitness · Results Driven Coaching

Kneeling Landmine Shoulder Press to Build Strong Shoulders

16 Dec 2024 · 1 min

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In this instructional segment, the coach explains the kneeling landmine shoulder press, emphasizing that the movement isolates the upper body by eliminating lower‑body involvement and adds minimal lower‑back recruitment. The lifter pushes the bar straight overhead while keeping the hands in a neutral grip, and at the top of the press pulls the torso slightly forward to fully lock out. The cue highlights the importance of strengthening the mid‑back and mid‑traps, which act as stabilizers in the overhead position. The exercise is presented as an excellent way to load the shoulders, especially for beginners, those recovering from shoulder injuries, or anyone seeking a high‑load shoulder press without the need for extensive stabilization. The coach also notes the primary drawback: the movement does not challenge shoulder stabilization, making it less suitable for athletes who need that quality. The overall tone is instructional and supportive, with a neutral‑to‑positive sentiment toward the exercise’s utility.

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So in this position, this is all going to be upper body. We've cut out the lower body completely and he's going to have a little bit more recruitment on that lower back. Not a huge amount, not like a military press, standing military press. And again, he's pushing straight up overhead. So it's nice and close to the bar. And you can see he's doing that very nice thing where at the end he's pulling himself forward. He's elevating and really getting to that end position because we want to go there. We want to go there with the overhead presses. We want to get that mid-back, those mid-traps really nice and strong because they're going to stabilize when we're in that overhead position. Jason's doing this perfectly. And pushing up, pushing up. And again, the hand has to stay neutral throughout. Now, one of the drawbacks of this exercise is he doesn't have to stabilize anything. That's also the benefit. Again, if you're working through a shoulder injury or you're new to training, or you just really want an exercise where you can really load the shoulders on, this is a great selection. Not such a great selection if you're looking to be able to stabilize.