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Landmine Shoulder Press
PushCompoundBarbellIntermediate
Muscles worked
Front
Back
ShouldersAbdominalsCalvesChestHamstringsQuadricepsTriceps
Instructions
- 1Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
- 2Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
- 3In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
- 4Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
- 5Return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Landmine Shoulder Press
The landmine shoulder press uses a floor-anchored bar whose natural arcing path is often more comfortable for the shoulder than a strict vertical press with dumbbells or a free barbell. It's a modern movement highly valued in athletic training for building vertical pressing strength and power while being gentle on the joint.
check_circleBenefits
- check_circleNatural arcing path, comfortable for the shoulder
- check_circleBuilds vertical pressing strength and power
- check_circleGood option for those with shoulder discomfort on the strict press
lightbulbExecution tips
- lightbulbStart from an athletic stance with knees slightly bent
- lightbulbUse leg drive for an explosive movement
- lightbulbKeep the wrist aligned with the forearm throughout
warningCommon mistakes
- warningNeglecting leg drive, making the movement less explosive
- warningExcessively arching the lower back at the top of the press
- warningWrist breaking during the press
helpFrequently asked questions
Should I use my legs in this exercise?expand_more
Yes, a slight leg drive makes the movement more explosive and natural, unlike the strict press.
Does this exercise replace the military press?expand_more
It can complement or replace it depending on needs, especially if the strict press causes shoulder discomfort.
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