Equi-Athlete

Half kneeling single-arm landmine presses train the shoulder complex the way riders actually use it: stable, controlled, and connected to the core.

The half-kneeling position is key. By placing one knee down and one foot forward, the lower body and pelvis must stabilize through the glutes and hip stabilizers while the core prevents rotation and extension. This forces the ribs and pelvis to stay stacked — the same alignment needed for balanced riding posture.

During the press, the shoulder moves through a natural arc instead of a strict overhead position. This makes the exercise extremely shoulder-friendly while strengthening the rotator cuff, serratus anterior, lower traps, lats, and obliques. These muscles work together to control the shoulder blade and arm while keeping the torso steady.

For riders, this has direct transfer to performance:
• Helps create quiet, steady hands that follow the horse’s motion instead of bouncing or pulling.
• Improves rein contact consistency by building unilateral shoulder strength and control.
• Supports two-point stability over fences by strengthening the connection between shoulders, core, and hips.
• Reduces compensation patterns that lead to collapsing into one shoulder or rein.

Training shoulders this way builds strength that supports riding instead of interfering with it.

Ready to start your performance journey? I have select in-person availability on Wednesday and Thursdays and 2 online coaching seats available!

Tall kneeling Pallof presses are one of the most effective anti-rotation drills for riders who feel “heavy” in one seat bone or rein. In the tall kneeling position, the lower body is removed from the equation, forcing the core and hips to stabilize the pelvis and ribcage without help from the legs. The band tries to rotate the torso, and the body must resist that pull by engaging the deep core, obliques, transverse abdominis, glutes, and mid-back stabilizers.

As the hands move upward into the overhead press, the upper back must move into thoracic extension while the ribs stay stacked over the pelvis. This is critical for riders who tend to round through the mid-back or collapse forward in the saddle. The movement teaches the body to extend through the thoracic spine without arching the lower back, creating the tall, open chest position needed for effective riding posture and following hands.

The shoulders also play a major role. The pressing motion requires scapular stability and shoulder co-contraction, teaching the shoulders to stay quiet and controlled while the torso resists movement. This directly translates to riding: resisting rotational forces from the horse’s movement, staying centered over the saddle, maintaining even rein contact, and preventing collapse into one hip or shoulder.

If you feel uneven in the saddle, this drill builds the stability needed to sit centered and move with your horse instead of against them.

Brooke has been working hard to dynamically stabilize her core and unilaterally strengthen her legs. Last week all her work came together to create strong, stable, and consistent Bulgarian split squats! Drop a 👏🏻 in the comments to celebrate her hard work and progress!