The landmine press is an overhead urgent train involving a landmine press attachment.
In contrast to different overhead press variations, it means that you can press in an arc barely in entrance of your physique along with your wrist in a impartial place. For a lot of weightlifters, that is extra comfy than urgent with a barbell as a result of it takes some stress off your shoulders.
This makes the landmine press a wonderful overhead press variation for these coaching round an damage or with a historical past of shoulder points.
On this article, you’ll be taught what the landmine press is, why it’s helpful, tips on how to use correct landmine press kind, one of the best landmine press options, and extra.
What Is the Landmine Press?
The landmine press is an overhead urgent train involving a barbell and a “landmine press attachment,” which is a chunk of fitness center tools consisting of a metallic sleeve with a pivoting joint normally connected to the ground or the bottom of a squat or energy rack.
(It’s also possible to get landmine press attachments that you simply anchor to the ground utilizing weight plates, although these are much less frequent in business gyms.)
There are a number of variations of the landmine press, however the most typical (and the one we’ll deal with on this article) is the single-arm landmine press (hereafter known as the landmine press).
To carry out the landmine press, insert one finish of a barbell in a landmine press attachment and cargo the opposite finish with weight plates, then hoist the weighted finish of the barbell as much as shoulder top, and press it overhead utilizing one arm.
Landmine Press vs. Overhead Press
The primary variations between the landmine and overhead press are the orientation of your grip and the trail the bar travels as you press it overhead.
Within the landmine press, you are taking a impartial grip (palm going through towards your physique) and press the load barely ahead. As you press, you additionally lean towards the load in order that on the prime of the rep, your physique types a straight line out of your hand to your hips.
Conversely, within the overhead press, you are taking a pronated grip (palms going through ahead), stand upright, and press the load immediately upward.
For these with achy shoulders or poor shoulder mobility, taking a impartial grip and urgent the load barely ahead tends to really feel extra comfy. That’s why many individuals with cranky shoulders or a historical past of shoulder points want the landmine press to the overhead press.
Nonetheless, when you’ve got wholesome, cellular shoulders, standing upright and urgent a barbell straight overhead engages extra muscular tissues throughout your whole physique and means that you can elevate heavier weights safely, which is why I typically advocate the overhead press in case your shoulders permit it.
That mentioned, each workouts successfully prepare lots of the similar upper-body muscular tissues in barely alternative ways, which is why it doesn’t make sense to suppose when it comes to landmine press vs overhead press. As a substitute, you’ll probably profit from together with each workouts in your program.
A great way to do that is to incorporate the overhead press in your program for 8-to-10 weeks of coaching, take a deload, then substitute the overhead press with the landmine press for the next 8-to-10 weeks of coaching.
Then, you possibly can both proceed alternating between the workouts each few months or follow the one you like.
That is how I personally like to arrange my coaching, and it’s much like the strategy I advocate in my health books for women and men, Greater Leaner Stronger and Thinner Leaner Stronger.
(And for those who’d like much more particular recommendation about how you need to set up your coaching to succeed in your well being and health targets, take the Legion Energy Coaching Quiz, and in lower than a minute, you’ll know the proper energy coaching program for you. Click on right here to test it out.)
Landmine Press: Advantages
Equally to most overhead urgent workouts, the landmine press successfully trains a number of main upper-body muscle teams, particularly the shoulders, higher again, arms, and core.
Nonetheless, in contrast to many different overhead presses, the landmine press means that you can press the load in an arc barely ahead of your physique and produce the load down in entrance of your shoulder quite than out to the facet within the so-called “high-five” place (higher arm out to the facet along with your elbow bent at 90 levels and your palm going through ahead).
That is vital as a result of many individuals discover that urgent in an arc with their elbow ahead and wrist in a impartial place locations much less stress on their shoulders and feels extra comfy. That is significantly true for individuals with a historical past of shoulder accidents.
The landmine press additionally means that you can prepare your shoulders unilaterally (separately), which is helpful as a result of it . . .
- Could allow you to elevate extra whole weight than you possibly can when coaching each side of your physique concurrently, which ought to assist you acquire extra muscle and energy over time
- Helps you develop a larger mind-muscle connection with the goal muscular tissues since you solely must deal with one facet of your physique at a time
- Helps you discover and repair any measurement and energy imbalances you might need
- Could enhance your athletic efficiency greater than bilateral workouts (people who prepare each side of your physique concurrently)
Landmine Press: Muscle tissues Labored
The primary muscular tissues labored by the landmine press are the . . .
It additionally trains your abs and obliques to a lesser diploma, too.
Right here’s how the primary muscular tissues labored by the landmine press look in your physique:
Landmine Press: Type
The easiest way to be taught tips on how to do the landmine press is to separate the train into three components: arrange, press, and descend.
1. Arrange
Insert one finish of a barbell in a landmine press attachment and cargo the opposite finish with weight plates.
Stand going through the weighted finish of the barbell along with your toes shoulder-width aside. Bend over and seize the top of the barbell with each arms and hoist it to chest top.
Transfer the barbell in entrance of your left shoulder, then take your proper hand off of the bar and let it grasp at your facet. Place your elbow immediately below your hand and maintain your wrist straight and torso upright, then stagger your stance by shifting your left foot barely backward.
2. Press
Take a deep breath of air into your abdomen, brace your core, and press the load away out of your shoulder till your arm is straight. As you press, lean barely ahead in order that once you attain the highest of the rep, your physique types a straight line out of your hand to your hip.
3. Descend
Reverse the motion and return to the beginning place with the barbell in entrance of your shoulder. This can be a mirror picture of what you probably did in the course of the press.
Don’t let the barbell fall again to the beginning place or attempt to decrease it slowly—the complete descent needs to be managed however take lower than a second.
If you’ve accomplished the specified variety of reps, change sides and repeat the method along with your proper arm.
The Greatest Landmine Press Options
1. Kneeling Landmine Press
The distinction between the kneeling landmine press and the common standing landmine press is you carry out the kneeling landmine press whereas kneeling on each knees.
Performing the train in your knees is much less steady than in your toes, which implies your core and abs should work more durable to stabilize your torso. The draw back is which you could’t elevate almost as a lot weight, which limits the train’s muscle- and strength-building potential.
2. Half-Kneeling Landmine Press
The half-kneeling landmine press is much like the kneeling landmine press, solely as a substitute of kneeling on two knees, you kneel on one.
The advantage of kneeling on one knee as a substitute of two is you’ve got a extra steady base to press from, which implies you possibly can elevate heavier weight extra safely. That is vital as a result of, typically talking, the extra weight you elevate, the extra muscle and energy you acquire.
3. Landmine Squat to Press
You start the landmine squat to press (generally referred to as the “landmine squat press”) by dropping right into a squat and exploding again up. As you attain the highest of the squat, you utilize the momentum generated by your decrease physique that will help you press the load overhead.
The primary advantages of the landmine squat to press are that it successfully trains your whole physique and means that you can press heavier weights than you usually would as a result of you possibly can harness momentum.
The downsides, nonetheless, are that it requires plenty of coordination, so it will not be appropriate for brand spanking new weightlifters, and it’s extremely taxing in your cardiovascular system. This implies many individuals should cease their set once they’re too “gassed” to proceed quite than when their muscular tissues are sufficiently stimulated, which isn’t optimum from a muscle- and strength-building perspective.
4. Landmine Push Press
The landmine push press is much like the landmine squat to press, solely as a substitute of beginning with a full squat, you solely drop your butt 3-to-6 inches after which shoot your hips upward as explosively as potential.
This helps you generate sufficient momentum to get the bar off your shoulder and thru the primary few inches of the press, the place it’s almost certainly to get caught. It additionally means that you can use heavier weights than with the common landmine press with out decreasing vary of movement a lot.
A draw back is it’s arduous to evaluate your progress for those who don’t duplicate the enhance rep to rep, set to set, and exercise to exercise. In case you typically squat in a different way, your weights would possibly go up, however your shoulders and arms would possibly do much less work. It additionally requires plenty of coordination, making it much less appropriate for newbie weightlifters.
5. Landmine Chest Press
The landmine chest press is a landmine press variation that primarily trains your pecs. Since you grip the bar with a impartial grip (palms going through one another) and press the load diagonally upward and in an arc, many individuals discover it extra “shoulder-friendly” than different chest workouts, such because the barbell and dumbbell bench press.
To carry out the landmine chest press, arrange a barbell in a landmine press attachment and maintain the weighted finish of the barbell in entrance of the middle of your chest in each arms, then press the load away out of your chest with out leaning ahead till each of your arms are straight.
+ Scientific References
- Jakobi, J. M., & Chilibeck, P. D. (2001). Bilateral and unilateral contractions: potential variations in maximal voluntary power. Canadian Journal of Utilized Physiology = Revue Canadienne de Physiologie Appliquee, 26(1), 12–33. https://doi.org/10.1139/H01-002
- Janzen, C. L., Chilibeck, P. D., & Davison, Ok. S. (2006). The impact of unilateral and bilateral energy coaching on the bilateral deficit and lean tissue mass in post-menopausal ladies. European Journal of Utilized Physiology, 97(3), 253–260. https://doi.org/10.1007/S00421-006-0165-1/TABLES/3
- Liao, Ok. F., Nassis, G. P., Bishop, C., Yang, W., Bian, C., & Li, Y. M. (2021). Results of unilateral vs. bilateral resistance coaching interventions on measures of energy, bounce, linear and alter of course pace: a scientific assessment and meta-analysis. Biology of Sport, 39(3), 485–497. https://doi.org/10.5114/BIOLSPORT.2022.107024