Single Arm Landmine Press 101 Video Tutorial
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Overview
The Single Arm Landmine Press is an effective shoulder exercise that primarily targets the deltoids, while also engaging the abs, traps, and triceps. Using a landmine attachment, this exercise involves pressing a barbell with one arm overhead, which challenges both strength and stability. The unilateral movement helps improve muscle imbalances and promotes core engagement for balance and control. As the pressing motion requires proper posture and alignment, it also activates the traps and triceps to assist in the lift. This exercise is beneficial for building shoulder strength, stability, and overall upper body development.
How to Perform
Start by standing tall with your feet shoulder-width apart and your spine in a neutral position. Engage your core to maintain good posture throughout the movement.
With one hand, grip the barbell at shoulder height, ensuring it rests securely against your body. Use your other hand to lightly press against your ribcage, helping you maintain spinal alignment.
Inhale deeply and, with control, press the barbell upward by extending your elbow and driving your shoulder. Aim to fully extend your arm overhead without arching your back or losing stability.
Gradually lower the barbell back to your shoulder, maintaining tension in the muscles and keeping the movement smooth and controlled.
Repeat the movement for the desired number of reps, ensuring to keep your core engaged and avoid using momentum to complete the press.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin by positioning yourself so that the barbell is in the opposite hand to the leg that is bent. For example, if your left knee is bent, grip the barbell with your right hand.
Maintain a neutral head position throughout the movement. Avoid allowing your head to lean forward excessively, which can lead to neck strain.
As you press the barbell overhead, focus on driving your bicep towards your ear. Exhale forcefully as you extend your arm.
Pay attention to any tension or discomfort in your neck or traps. If this occurs, check your thoracic spine extension or shoulder flexion to ensure proper alignment and movement pattern.
Keep a slight bend in the elbow at the top of the press, without fully locking it out, to maintain constant tension in the shoulder muscles.
If you have difficulty fully extending your arms overhead, this could be a sign of limited shoulder mobility, potentially due to restricted scapular upward rotation.
Keep your rib cage in a controlled position, avoiding any excessive arching or hyperextension of the lower back during the press.
Use a staggered stance with one foot forward and the other slightly back to help stabilize your body and prevent overarching while pressing the barbell.
How Not to Perform
Avoid Excessive Arching of the Back
Do not excessively arch your lower back as you press the barbell overhead. This can place unnecessary strain on your spine and reduce the effectiveness of the shoulder press. Keep your core engaged to maintain proper posture throughout the movement.
Don’t Use Momentum
Avoid using momentum to drive the barbell upward. Swinging or jerking the body to press the weight reduces the engagement of the target muscles (shoulders) and increases the risk of injury. Focus on a slow, controlled movement to fully activate the shoulders and core.
Do Not Lock Out the Elbows
Fully locking out the elbows at the top of the movement can cause unnecessary stress on the joint and take tension off the shoulders. Keep a slight bend in your elbows to maintain continuous tension on the deltoids.
Don’t Let the Head Jut Forward
Allowing your head to move forward during the press can strain your neck and compromise your posture. Keep your head aligned with your spine and avoid leaning it forward, especially as you extend your arm overhead.
Avoid Shoulder Shrugging
Do not shrug your shoulders towards your ears while pressing the barbell. This can lead to neck and trap tension, and it diverts focus from the target shoulder muscles. Keep your shoulders down and away from your ears throughout the movement.
Don’t Compensate with the Opposite Side
Avoid overcompensating with your opposite arm or torso when pressing. This can cause muscle imbalances and reduce the effectiveness of the exercise. Keep the pressing arm as the primary focus, maintaining a stable core and posture.
Don’t Overextend the Neck or Traps
If you feel pressure in your neck or traps, it could indicate poor thoracic spine extension or shoulder mobility. Ensure you’re not overextending your neck or relying on your traps to assist in the press. Focus on proper shoulder flexion and thoracic spine positioning.
Avoid Hyperextension of the Rib Cage
Do not allow your rib cage to flare up or hyperextend during the movement. This can lead to lower back discomfort and less control during the press. Keep the rib cage down and your torso stable.
Don’t Press with Poor Shoulder Mobility
If you cannot achieve a full lockout with the arm, this may indicate limited shoulder mobility. Avoid forcing the movement and focus on improving your scapular upward rotation and shoulder flexibility to enhance performance and prevent injuries.
Avoid Narrow or Wobbly Stance
Do not stand with your feet too close together or in an unstable position. A narrow or wobbly stance can lead to instability and force you to compensate with other muscle groups. Use a staggered stance for better balance and to reduce unnecessary strain on the body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
