Standard Landmine Press

standard landmine press

Purpose/ Benefits

The Standard Landmine Press is an effective power exercise for weight training as it not only recruits upper body and lower body muscles, but also the core. The reason being that it forces the obliques to stabilize during the movement. 

Execution and how to perform this exercise

1. Begin by placing the barbell in a corner so that it will not move.

2. Beginners will want to start with just the barbell to learn the correct movement pattern.

3. Grab the end of the barbell with both hands and stand with your feet shoulder width apart.

4. Position the end of the barbell at chest level and maintain shoulders down and away from the ears.

5. Brace the core and lean slightly forward as one should not be standing upright for this exercise.

6. Finally, press the barbell end above your head until your arms are fully extended and then lower the weight back to chest height with control. 

7. Repeat steps 4 to 6.

8. Aim to complete 10 to 12 repetitions for 2 to 3 sets.

Landmine Rotational Clean to Press

Purpose/ Benefits

The landmine rotational clean to press is one of the more complex variations of the landmine press as it requires the most coordination. This is because it requires the use of both arms and legs but at different points in time. It is an important power exercise for weight training as it works on an important aspect: rotational movement.

Execution and how to perform this exercise

1. Begin by placing the barbell in a corner so that it will not move.

2. Beginners will want to start with just the barbell to learn the correct movement pattern.

3. To target the right side of the upper body: 

   1. Begin by standing on the left side of the barbell and parallel to it in a quarter squat position with the feet shoulder width apart and facing forward.

   2. Bend forward slightly and stick the butt slightly back as well.

   3. Grab the end of the barbell with the left hand.

   4. Position the end of the barbell slightly above knee level with the left arm fully extended. 

   5. Maintain shoulders down and away from the ears.

   6. Brace the core and in a quick motion:

      1. Begin to pull the barbell up with the left hand.

      2. Once it reaches the height of the chest bone, rotate the body to the left side and replace the left hand with the right hand.

      3. As the right hand makes contact with the barbell, your feet should move from facing forward to facing towards the left. 

      4. The right hand is now responsible for pressing the weight overhead until the arm is fully extended. 

      5. Once the right arm is fully extended, the final position of the right leg is in full extension with the left leg slightly bent.

      6. In a controlled manner, have the end come back down to below shoulder height and then replace the right hand with the left hand.

      7. As the bar end descends, the right foot that was facing towards the left will begin to turn to the right until it faces forward.

      8. The left hand is now responsible for returning the bar end to above knee level, and the left leg should now be facing forward as well.

      9. All repetitions begin from this point.

      10. Repeat steps f to f(viii).

4. To target the left side of the upper body:

1. Begin by standing on the right side of the barbell and parallel to it in a quarter squat position with the feet shoulder width apart and facing forward.

2. Bend forward slightly and stick the butt slightly back as well.

3. Grab the end of the barbell with the right hand.

4. Position the end of the barbell slightly above knee level with the right arm fully extended. 

5. Maintain shoulders down and away from the ears.

6. Repeat steps f to f(viii).

1. Aim to complete 10 to 12 repetitions on each side for 2 to 3 sets.

Half Kneeling Landmine Press

Purpose/ Benefits

The half kneeling landmine press is a variation of the landmine press that requires more stability from the core. This is because there are less points of contact between the person and the ground, which offers less support. Additionally, since this variation does not require that the weight be pressed directly overhead, it would be a good exercise for individuals with shoulder limitations.

Execution and how to perform this exercise

1. Begin by placing the barbell in a corner so that it will not move.

2. Beginners will want to start with just the barbell to learn the correct movement pattern.

3. To target the right side of the upper body: 

   1. Grab the end of the barbell with the left hand and have the left leg bent at 90 degrees with the right leg bent behind you.

   2. Position the end of the barbell at shoulder level and keep it a few inches away from the shoulder

   3. Maintain shoulders down and away from the ears.

   4. Brace the core and lean slightly forward as one should not be upright for this exercise.

   5. Finally, press the barbell end above your head until your arm is fully extended and then lower the weight back to shoulder height with control. 

   6. Repeat steps 3b to 3e.

4. To target the left side of the upper body:

1. Grab the end of the barbell with the left hand and have the right leg bent at 90 degrees with the left leg bent behind you.

2. Repeat steps 3b to 3f.

1. Aim to complete 10 to 12 repetitions on each side for 2 to 3 sets.