Landmine Press

How to perform the Landmine Press

1. Wedge one end of a barbell into a landmine anchor or corner and hold the free end at shoulder height with one or both hands.
2. Stand in a short staggered stance with the core braced and the elbow tucked in front of the body.
3. The arced landmine path keeps the arm in a joint-friendly plane between a horizontal and overhead press, easing on cranky shoulders.
4. Press the bar up and forward along the natural arc of the landmine until the arm is nearly extended.
5. Because the bar travels forward as well as up, it never forces the shoulder into the fully overhead position that aggravates impingement.
6. Lower the bar under control back to the shoulder along the same arc, keeping the core tight throughout.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the elbow flare wide and losing the joint-friendly arced path of the landmine.
• •Leaning the whole torso back to push the bar instead of pressing with the shoulder.
• •Letting the core go slack so the lower back takes the load.
• •Rushing the bar back down rather than controlling it along the landmine arc.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.