Single-Arm Landmine Press

How to perform the Single-Arm Landmine Press

1. Anchor one end of the barbell and hold the free end at one shoulder with a single hand, palm facing inward.
2. Set a staggered stance and brace hard, since pressing one side of a landmine adds a strong rotational demand.
3. Keep the elbow in front of the body and the ribcage down as you begin the press.
4. Press the bar up and forward along the landmine arc until the arm nearly extends, resisting any twist of the torso.
5. The single-arm version trains anti-rotation and lets each shoulder work through its own honest range.
6. Lower under control back to the shoulder, complete the reps on that side, then switch hands.

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

Common mistakes

• •Twisting the torso toward the bar to help the press instead of resisting the rotation.
• •Letting the ribcage flare and the lower back arch under the one-sided load.
• •Flaring the elbow away from the body and losing the arced landmine path.
• •Dropping the bar quickly back to the shoulder rather than controlling the descent.

Variations & alternatives

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