What is it?
- The Landmine Press is an upper body pressing exercise involving a vertical press and one of the first unilateral exercises you're likely to run into while training with me.
Why should I care?
- Regardless of what Outkast would have you believe, throwing your hands in the air is something that deserves your care. As you're surely aware by now, maintaining neutral spine during an exercise is paramount to your success and well being. That being said, overhead pressing is an activity you have to earn the right to do. Many trainees don't initially possess the requisite mobility and stability needed to press overhead safely, and the landmine press, allowing for vertical pressing at a less severe angle, provides a great stepping stone for trainees looking to earn the right to press overhead in other exercises.
How to?
- Assume the 90/90 or Half Kneeling position(refer to the next post for a more nuanced look at this stance). With the end of the barbell near your shoulder, press it away from you and finish by reaching.
Cues
- Get in the 90/90(Half Kneeling) position by bracing and tightening the cheek of the down knee
- With the barbell just in front of your shoulder, press the weight away from you
- Finish the press with a slight reach
- Return to start position
The key here, and with all half kneeling exercises, is to limit extraneous movement. Brace tight and avoid rotating, flexing, or extending at the low back in an effort to move the weight. You know...maintain neutral spine.
Variations
- Half Kneeling Landmine Press
- Standing Landmine Press
and here...
I can hardly tell the difference between us.
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