ex_KRZ5GO

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Shoulders · Barbell

Landmine Kneeling Alternating Overhead Press

beginnerstrengthOne side at a timeMale & female model

Landmine Kneeling Alternating Overhead Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps and core assisting. It needs a barbell. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders

Secondary muscles

Triceps
Core

How to do Landmine Kneeling Alternating Overhead Press

Kneel tall on both knees facing the landmine, holding the end of the bar at one shoulder.
Press it up and forward until your arm is straight.
Lower it to your shoulder.
Switch hands and press with the other arm.

Form tips

Squeeze your glutes to keep your hips forward.
Keep the movement smooth.

Landmine Kneeling Alternating Overhead Press alternatives

Dumbbell Alternating Arnold Press

Delts · intermediate

Cable Twisting Overhead Press

Delts · beginner

Dumbbell Standing Overhead Press

Delts · intermediate

Dumbbell Kneeling Arnold Press

Delts · beginner

More delts exercises

Landmine Kneeling Overhead Press

Delts · beginner

Landmine Seated Alternating Overhead Press

Delts · beginner

Landmine Overhead Press

Delts · intermediate

Landmine Seated Overhead Press

Delts · beginner

Landmine Half Kneeling Single Arm Overhead Press

Delts · beginner

Landmine Alternating Single Arm Press

Delts · intermediate

Landmine Single Arm Staggered Overhead Press

Delts · intermediate

Landmine Seated Single Arm Overhead Press

Delts · beginner

Landmine Kneeling Alternating Overhead Press FAQ

What muscles does Landmine Kneeling Alternating Overhead Press work?

Landmine Kneeling Alternating Overhead Press mainly works the delts in the shoulders. The triceps and core work as secondary muscles.

What equipment do you need for Landmine Kneeling Alternating Overhead Press?

You need a barbell.

How many sets and reps of Landmine Kneeling Alternating Overhead Press should I do?

Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Landmine Kneeling Alternating Overhead Press good for beginners?

Yes. Landmine Kneeling Alternating Overhead Press is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Landmine Kneeling Alternating Overhead Press burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Landmine Kneeling Alternating Overhead Press?

Other exercises for the delts include Dumbbell Alternating Arnold Press, Cable Twisting Overhead Press, Dumbbell Standing Overhead Press and Dumbbell Kneeling Arnold Press.

For developers

Use Landmine Kneeling Alternating Overhead Press in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_KRZ5GO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KRZ5GO",
  "name": "Landmine Kneeling Alternating Overhead Press",
  "model": "male",
  "counterpartId": "ex_TAJRCE",
  "target": "Delts",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_KRZ5GO/mp4-720.mp4?…",
    "poster": "https://…/ex_KRZ5GO/poster.jpg?…"
  }
}