Landmine Press
Landmine Press is a fantastic exercise that focuses on both shoulders and core. By pressing a barbell that is anchored in a landmine base, you can work on stability and strength in the shoulder muscles without the stress that regular shoulder presses can place on the joints. This exercise is ideal for building upper body strength and improving coordination.
Proper form and technique
Follow these steps to perform a Landmine Press correctly:
- Place one end of the barbell in a landmine base, or stabilize it in the corner of a room.
- Grip the other end of the bar with one hand, keeping the elbow close to your body.
- Engage your core and press the bar upward until your arm is fully extended.
- Lower the weight back to the starting position in a controlled manner.
To maximize the effectiveness of your Landmine Press, avoid the following mistakes:
- Lack of control: Ensure to perform the exercise slowly and controlled for maximum muscle activation.
- Incorrect posture: Keep your core engaged and avoid letting your hip move too much during the press.
- Too much weight: Use a weight that you can control without compromising your technique.
Modifications and variations
Here are some ways you can vary the Landmine Press to challenge yourself:
- One-arm Landmine Press: Perform the exercise with one hand to improve stability in the shoulders and core.
- Kneeling Landmine Press: Perform the exercise on your knees to eliminate momentum and focus on upper body strength.
- Landmine Press with resistance bands: Add resistance bands to increase intensity throughout the movement.
Reps and sets
For muscle building and strength, aim for 3-4 sets of 8-12 repetitions. Be sure to choose a weight that you can control without compromising your technique.
Breathing
During the Landmine Press, proper breathing is crucial:
- Inhale before you start the press.
- Exhale forcefully as you push the weight up to maintain stability.