Difficulty level: Intermediate
Target Muscle: Shoulders
Equipment: Landmine
Instructions for proper form
Stand with feet shoulder-width apart and grasp the landmine barbell with one hand at shoulder height using a neutral grip. Engage your core and maintain a neutral spine. Bend slightly at the knees and push through your heels as you press the landmine overhead. Fully extend your arm while keeping your elbow slightly in front of your body, and then lower the barbell back to the starting position. Alternate arms, ensuring both sides get equal attention, and ensure not to arch your back during the press.
Common mistakes to avoid
Avoid using your lower back to lift the weight, as this can lead to injury. Do not allow your shoulder to shrug up towards your ear; instead, keep your shoulder down and engaged. Also, make sure your wrist stays straight throughout the movement to avoid strain.
Benefits
Specific benefits of the exercise
Improves shoulder stability and strength by targeting the anterior deltoids and engaging core muscles. This exercise also allows for greater range of motion compared to traditional shoulder presses due to the landmine’s unique angle.
Expected results and timeframe
With consistent training (2-3 times a week), you can expect to see increased shoulder strength and hypertrophy within 4-8 weeks, as well as improved overall upper body function..
Who this exercise is best for
This exercise is best for intermediate to advanced lifters aiming to enhance their shoulder strength and stability, athletes looking to improve shoulder functionality in sports, and individuals aiming for balanced shoulder development.
Scientific studies supporting its effectiveness
Studies have shown that unilateral movements like the landmine press can enhance muscle activation and promote muscle imbalances to be addressed, leading to better overall functional strength in athletes (Source: The Journal of Strength and Conditioning Research).
Variations
Beginner modifications
For beginners, you can reduce the load or perform the exercise seated on a bench to improve stability. Alternatively, practice single-arm dumbbell presses before advancing to the landmine version.
Advanced progressions
Advanced variations could include adding a rotational element, such as pressing while rotating the torso, or incorporating a tempo change with slower negatives to increase muscle stress.
Integrations
Complementary exercises
Complementary exercises include dumbbell lateral raises, push-ups, and bent-over rows to build overall upper body strength and shoulder stability.
Super set recommendations
Consider supersets with exercises like landmine rows or face pulls, as they target opposing muscle groups and improve overall upper body strength.
Sample workout routines
A sample routine could include: 1) Alternating Single Arm Landmine Shoulder Press – 3 sets of 8-10 reps each arm; 2) Dumbbell Lateral Raise – 3 sets of 12-15 reps; 3) Push-Ups – 3 sets to failure.
Exercise combinations
Combine the Alternating Single Arm Landmine Shoulder Press with lower body exercises such as squats or lunges to ensure a balanced workout routine.
Best time to do this exercise in your workout
This exercise is best performed during the strength or power portion of your upper body workout, ideally after your warm-up and before isolating smaller muscle groups.