Landmine Press: How To Do, Variations, Benefit, And Mistakes

Landmine Press: How To Do, Variations, Benefit, And Mistakes

Landmine Press: In an imaginary world, we’d all be athletes—capable of performing the overhead press with zero pain and perfect form, maximizing muscles with flawless body mechanics. But in the real world, it seems to be comparable. “If you’re flexible from nine to five, it can be difficult to keep your shoulders in position when you press,” says trainer James Adamson. “Do them wrong and you can increase the stress on your rotator cuff.”

Landmine exercises involve lifting, manipulating, or clamping one end of an angled barbell and are a worthy addition to any workout regime, but they’re especially good for weight rooms. That’s because they act as a stepping stone between unlimited versions of exercises like squats and full, weighted-barreled versions. By approaching the bar from a different angle, you’ll reduce stress while still allowing loads to hypertrophy.

Some gyms will have a dedicated landmine, a device into which you insert one end of a barbell, but you can also do these presses with one end of the barbell pushed into a corner (we recommend wrapping the end in a towel and let’s avoid marking the wall). 

The landmine press is a great exercise for almost all of your upper body, with the chest, triceps, and shoulders taking the brunt of the work. The curved path of the press and neutral grip also make performing the landmines press slightly easier on the shoulders than the vertical press.

How To Do Landmine Press? 

There is no consensus for this practice, so don’t be surprised if a PT asks you to do a landmine press in the manner described here. Press down to standing or kneeling, and grab the bar with one or two hands. We’ll run into what are two common permanent landmine presses here, then give more details in the Variety sections below. At least you won’t get bored with the landmine press in a hurry.

Landmine Press

For the two-handed landmine press, hold the weighted end of the barbell in front of your chest with both hands. Make sure the landmine is securely wedged into a landmine device or corner. Your feet should be level and shoulder-width apart. Raise the weight with both hands until your arms are extended, then lower it slowly.

Landmine Press

It’s best to adopt a split stance with the single-arm landmine press, lifting the opposite leg with the arm in front of you. Holding the weight with one hand, instead of moving it toward the middle of your body, keep it along your shoulder. The single-arm landmine press works the shoulders harder than the two-arm press, which focuses more on the chest.

Rep: 12-15

Sets: 4-5 

Also Read: Sumo Deadlift Workout: How To Do, Variations, Benefits, and Mistakes

Landmine Press Variations

Landmine Shoulder-to-Shoulder Press

Holding the barbell in both hands, with your feet level and shoulder-width apart, raise the weight and then bring it to the opposite shoulder. This movement makes your core work harder to stabilize your upper body during the movement.

Single-Arm Landmine Press With Rotation

Begin in a one-arm landmine press position, with the opposite leg in a split stance. Your weight should be on your back foot at the beginning of the movement. Press down, turn your body and lift your back heel so that your weight moves forward onto your front foot.

Then after lowering the weight, rotate down.  This version recruits your legs more and is a good way to build power throughout your body.

Banded Landmine Press 

The speed involved in a landline press depends on how tall you are, as barbells do not vary in their length as much as humans do in their height. If you’re very tall the move is more like a flat or curved press than a vertical press.  There’s nothing wrong with that, but if you want a more vertical-style lift, drop onto one knee (the same side with the hand you’re pressing) and press. You can also do two-arm presses with both knees on the floor.

Landmine Squat to Press

Combine two important moves with this variation. Hold the end of the bar in both hands until your thighs are parallel to the floor, then stand up and press the bar overhead in one motion. The forward angle on the press reduces shoulder tension, and you don’t need a bar on your back.

Benefits Of Landmine Squat

Better Core Stability

The landmine press can improve core stability and anti-rotational strength. Because you’re pressing the weight with one arm and your body is already uneven from kneeling. To keep your torso from twisting too far to the heavy side, keep your ab muscles braced throughout.

Scapular Control

Scapular stability and control are crucial for athletes who lift loads overhead. Because of the pressing angle and loading of the barbell as it enters and leaves the body, the landmine press emphasizes good scapular stabilization.

More Pressing Strength

Scapular stability and shoulder strength, both of which are required for carrying huge things overhead, can be improved with the landmine press. Coaches and athletes can correct movement asymmetries, instabilities, and instability in the shoulder/scapular area by executing this moment.

Also Read: How To Do Floor Press: Benefits, Variations, Alternative

Mistakes During Landmine Press

Gripping the bar incorrectly

Some people don’t hold the barbell’s end, or if they do, their wrists tend to roll back, producing wrist extension and energy leakage during pressing. Stop the wrist from rolling by gripping the end of the barbell tightly and positioning your thumb at the end of the barbell.

Fixing your starting position

It’s common to start with the barbell’s end too close to your shoulder, failing to engage your lats and upper back. This leads the shoulder to slide forward, making the press more difficult to begin.

Going through the full range of motion

By just pressing and returning to the beginning position, some lifters cheat themselves. You can enhance shoulder mobility and train all aspects of the movement by pressing and reaching forward with a modest torso lean.


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