Exercise Tutorial: Landmine Press
Table of Contents
What Is a Landmine Press
The Landmine Press is a style of overhead press that has great benefits! Not only will you increase performance in overhead pressing movements, but the Landmine Press will also allow you to decrease muscular imbalances and improve shoulder health. The Landmine Press is easy to learn and perform and is great for beginners and advanced athletes.
Landmine Press Exercise Tutorial Video
How to Do a Landmine Press
The Landmine Press can be performed in both a kneeling and a standing position. The kneeling Landmine Press may offer athletes more stability and can be easier to perform as your center of gravity is closer to the ground. The kneeling Landmine Press may be the best option if you are brand new to this exercise.
To learn how to do a Landmine Press in both a kneeling and standing position, follow the steps below.
Setup the Landmine Press. If you have a Landmine Attachment, place the barbell in the attachment. If you do not have a Landmine Attachment, prop the barbell in a corner of a room, or in the middle of a plate.
Stand at the other end of the barbell. Your body will be facing the barbell so that the barbell is in a vertical position to the body. Keep your feet shoulder-width apart or use a split stance and hold the end of the barbell with one hand. If you are performing the kneeling Landmine Press, get into a low lunge position with your back knee making contact with the floor. The leading knee should be on the opposite side of the body that is performing the Landmine Press.
Begin with the barbell at shoulder height. When you are ready, brace the core and press the barbell into the air overhead. Slowly lower the barbell back to shoulder height and repeat the movement.
You have now learned how to do a Landmine Press in both a kneeling and standing position!
Landmine Press Form
There are a few important points to remember when it comes to proper Landmine Press form. First, remember to keep your forearm at a 90-degree angle to the barbell. You should also aim to keep the barbell in line with the shoulder. This is particularly important when doing a single arm (unilateral) Landmine Press.
If you choose to do the Landmine Press using both hands, you can keep the barbell around the center of your chest. Finally, always remember to maintain a neutral spine, and brace the core throughout the exercise. This will help to ensure that you are not bending too far forwards or backward during the Landmine Press and placing additional stress on the spine. Having the proper Landmine Press form will allow you to reduce your risk of injury and reap the most rewards from the exercise!
Landmine Press Benefits
The Landmine Press is a popular exercise because of its many benefits. The most well-known Landmine Press benefits include,
Improved pressing movement
Increased muscular strength
Increased stability in the shoulders
Increased overall stability
Improved overhead performance
Reduced muscular imbalance in the shoulders
Why Is The Landmine Press Useful
The Landmine Press is useful because it teaches athletes who have limited overhead strength and weak shoulders how to properly perform an overhead pressing movement, while also strengthening the muscles of the shoulder. Strong shoulders and stabilizing muscles are important for all types of sports such as Tennis, Hockey, and Baseball. Even those who have occupations that require overhead work will benefit from performing the Landmine Press.
Landmine Press Muscles Worked
The Landmine Press is such a great exercise because it works so many muscles in the upper body. Some muscles worked during the Landmine Press include.
Scapular Stabilizers
Landmine Press Attachment
The Landmine Press Attachment is a piece of equipment that holds a barbell so the user can perform multiple exercises safely. Although this attachment is certainty nice to have, you do not need it to perform the Landmine Press. Simply place one end of a barbell into a corner of a room and you are ready to go! No attachments required!
Landmine Press Alternative
Don’t worry if you do not have access to a barbell, there are some Landmine Press Alternatives that you can try using other equipment! Check them out below!
Single Arm Kettlebell Press
Overhead Press
Single Arm Kettlebell Press
The Single Arm Kettlebell Press is a simple exercise to learn. Hold a kettlebell in one hand at shoulder height and press it into the air. This exercise will have similar benefits to the Landmine Press, and requires less space!
Overhead Press
Also known as the Military Press, this exercise will also help to improve overhead performance and increase strength in the Deltoids and Triceps. You can check out our Military Press exercise tutorial here for step-by-step instructions on how to do this exercise.
Landmine Press Benefits
The Landmine Press is a popular exercise because of its many benefits. The most well-known Landmine Press benefits include,
Improved pressing movement
Increased muscular strength
Increased stability in the shoulders
Improved overhead performance
Reduced muscular imbalance in the shoulders
Landmine Press Variations
There are a few Landmine Press Variations that you can try to add variety to your exercise routine and perhaps even give you a challenge! Keep reading below to learn about some different Landmine Press Variations.
Banded Landmine Press
Landmine Rotational Press
Landmine Single-Arm Push Press
Banded Landmine Press
If you are short on plates or really looking for a challenge, you can add a resistance band to your Landmine Press. Simply loop one end of the resistance band around the end of the barbell that is closest to you and stand on the remaining end of the resistance band with your leading foot. The Banded Landmine Press will definitely increase the difficulty of the Landmine Press and is a great progression!
Landmine Rotational Press
This is another progression to the Landmine Press however, this variation requires the use of both hands. Begin performing the Landmine Press on the right side of the body. As you press the bar up overhead, switch to the left side of the body. Continue to alternate between pressing the bar on the right and left sides of the body.
Landmine Single-Arm Push Press
The Landmine Push Press can be done both unilaterally and bilaterally. You can even add in a rotation to create a Landmine Rotational Single-Arm Push Press!
