The Single Arm Landmine Press
The landmine press is a great exercise that allows many to be able to perform pressing movements with reduced pain that may come from doing heavy or high-rep work with a straight barbell. The angled path of the bar, when using a landmine or corner, can be more shoulder-friendly than traditional vertical pressing options. Some athletes have also reported having reduced wrist and elbow pain while holding the thicker diameter of the barbell sleeve, similar to the feeling when performing thick implement training.
Shown below is a progression we’ve used for the Single Arm Landmine Press. The basic starting position would be the tall kneeling variation, where the athlete takes their legs out of the equation and can focus on maintaining proper pelvis and rib positioning throughout the exercise. This progresses to standing variations of the push press or jerk. Each position throughout the spectrum presents its own set of challenges and benefits. Choosing the correct one to use comes down to the athlete you are working with and the goals of their training.
The Single Arm Landmine Press
Grab the barbell and hold the weighted end of the bar in one hand. Stand with your feet shoulder-width apart. Leaning towards the barbell, slight brace through your torso and press the weight up by extending at your elbow. As you press the weight up, ensure its stays in line with your shoulder throughout its line of travel. The top of the movement is characterized by having the elbow as straight as possible without hyperextending to keep tension on the muscles and reduce the risk of injury.
Pause for a moment before slowly bending at the elbow to lower the barbell back towards your shoulder. Perform the first set with your left arm, and then swap to the right arm for the second set.
Banded Landmine Press
The banded landmine press is a more intense progression to the basic single-arm overhead press. Like the kneeling to standing progression following in the unbanded version the same can be done with a band attached to the landmine. With the resistance band, the weight will feel heavier at the top of the movement where you are strongest. The setup and execution for the movement will be the same as that discussed above with the only exception being that one or both feet will be standing on the resistance band to keep it in place throughout the movement.
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The Single Arm Landmine Press
The landmine press is a great exercise that allows many to be able to perform pressing movements with reduced pain that may come from doing heavy or high-rep work with a straight barbell. The angled path of the bar, when using a landmine or corner, can be more shoulder-friendly than traditional vertical pressing options. Some athletes have also reported having reduced wrist and elbow pain while holding the thicker diameter of the barbell sleeve, similar to the feeling when performing thick implement training.
Shown below is a progression we’ve used for the Single Arm Landmine Press. The basic starting position would be the tall kneeling variation, where the athlete takes their legs out of the equation and can focus on maintaining proper pelvis and rib positioning throughout the exercise. This progresses to standing variations of the push press or jerk. Each position throughout the spectrum presents its own set of challenges and benefits. Choosing the correct one to use comes down to the athlete you are working with and the goals of their training.
The Single Arm Landmine Press
Grab the barbell and hold the weighted end of the bar in one hand. Stand with your feet shoulder-width apart. Leaning towards the barbell, slight brace through your torso and press the weight up by extending at your elbow. As you press the weight up, ensure its stays in line with your shoulder throughout its line of travel. The top of the movement is characterized by having the elbow as straight as possible without hyperextending to keep tension on the muscles and reduce the risk of injury.
Pause for a moment before slowly bending at the elbow to lower the barbell back towards your shoulder. Perform the first set with your left arm, and then swap to the right arm for the second set.
Banded Landmine Press
The banded landmine press is a more intense progression to the basic single-arm overhead press. Like the kneeling to standing progression following in the unbanded version the same can be done with a band attached to the landmine. With the resistance band, the weight will feel heavier at the top of the movement where you are strongest. The setup and execution for the movement will be the same as that discussed above with the only exception being that one or both feet will be standing on the resistance band to keep it in place throughout the movement.