Four Landmine Exercises for Healthy Shoulders

It’s no secret I’m a big fan of the landmine, especially when it comes to pressing movements. 

 

This piece of equipment is super versatile, easy to setup and offers a range of angles and movement variations for you to explore.

 

When it comes to shoulder pressing, the landmine allows you to press up and forward rather than straight overhead.

 

Something in which a lot of people struggle due to a variety of reasons (T-spine mobility and general lack of shoulder mobility being major culprits).

 

Me personally, I stopped straight overhead pressing a couple of years ago as I felt the risk to reward ratio was a bit too skewed towards risk for me. 

 

I’ll still do straight overhead pressing, but with kettlebells or single dumbbells in which I can manipulate the position a little more.

 

If you have no problem straight overhead pressing, then by all means do it.

 

However, if you do struggle with shoulder pain or it just doesn’t feel right – then these landmine variations are for you.

Landmine Half-kneeling press

Landmine Tall-kneeling Press

How to:

  1. Use a half kneeling position, with your lead leg on the opposite side to the pressing arm. 
  2. Keep your ribs and pelvis stacked, brace your core 
  3. Press the barbell up and away, avoid breaking the stacked position.
  4. For a more vertical position, lean into the press .

Good for:

Those looking for a simple shoulder pressing movement that can be progressed and manipulated easily.

How to:

  1. Use a tall kneeling position (both knees on the floor), grab the end of barbell with both hands (squeeze hands together to activate the chest)
  2. Keep your ribs and pelvis stacked, brace your core 
  3. Press the barbell up and away, avoid breaking the stacked position.
  4. For a more vertical position, lean into the press .

Good for:

Those looking for a simple bilateral shoulder exercise, that can provide a more joint friendly angle. As a bonus also works the chest, good for a “bang for your buck” push day exercise.

Landmine Shoulder to Shoulder Press

How to:

  1. Use a standing position, grab the barbell at the end with both hands
  2. Keep your ribs and pelvis stacked, brace your core 
  3. Press the barbell up, away and towards the opposite shoulder. Repeat side to side
  4. For a more vertical position, lean into the press.

Good for:

Those looking for a bit more of a challenge and to add more variation into their pressing movements.

Landmine Single Eccentrics

How to:

  1. Use a standing position, grab the barbell at the end with both hands
  2. Keep your ribs and pelvis stacked, brace your core 
  3. Press the barbell up and away, then lower down with one hand towards one shoulder
  4. For a more vertical position, lean into the press .

Good for:

Those struggling with strength plateaus and/or looking for a different way to enhance their strength output.

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Sam is a Personal Trainer, Online Coach and Fitness Educator with background in achieving results for a variety of clients. Sam now specialises in Pain Free Performance, helping people across the world to achieve their goals safely and effectively. 

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