How to Do
How to Do Single Arm Landmine Press
The single arm landmine press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single arm landmine press.
Beginning
Beginning Landmine Shoulder Press
1. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
2. The visual gaze should be straight ahead with feet shoulder width apart, toes pointing out slightly.
Movement
Landmine Shoulder Press Movement
1. This movement involves using one end of a barbell (the other end anchors in a corner on the ground) to perform a shoulder press.
2. Start with one hand firmly gripping the end of the barbell on top of the shoulder (as shown).
3. During the load phase (the descent), the body will rotate slightly towards the barbell hand and the trail leg will rotate slightly (at this point the knee and toe on the planted side should be in alignment), while the arm still remains on top of the shoulder.
4. As you squat back up, the body rotates and returns forward, as force is summated from the ground up and is transferred into the shoulder press (as shown).
5. As you bring the barbell back down to the shoulder, the kinetic chain loads again by squatting down with slight rotation (as shown).
6. Perform desired number of reps and switch hands.
7. Ensure that the toes are pointed slightly out during the exercise as this will ensure proper alignment.
Benefits
Landmine Shoulder Press Benefits
Landmine pushes numerous muscular groups by stimulating upper-body muscles like the deltoids and triceps, as well as lower-body muscles like the glutes. Many of the same muscles are used in the landmine press as they are in the standard overhead press, but with less impact on your shoulder joints.
