Landmine Resistance Band One Arm Shoulder Press

Description

How to Do Landmine Resistance Band One Arm Shoulder Press

1. 1
   Setup

   Secure one end of a resistance band to the landmine sleeve and loop the other end around your working hand, ensuring it's positioned at the base of your palm.

2. 2
   Setup

   Stand perpendicular to the landmine, feet shoulder-width apart, with the landmine handle positioned slightly in front of your shoulder. Engage your core and keep a neutral spine.

3. 3

   Inhale and initiate the press by extending your arm upward, driving the landmine handle and resistance band directly overhead until your arm is fully extended.

4. 4

   Exhale slowly as you control the eccentric phase, lowering the landmine handle back to the starting position at your shoulder, maintaining tension in the band.

5. 5

   Ensure your elbow stays slightly tucked in throughout the movement, avoiding flaring out to the side excessively.

Tips

• Maintain constant tension in the resistance band throughout the entire movement, especially during the eccentric phase, to maximize muscle engagement.
• Brace your core tightly and avoid arching your lower back; this helps maintain a stable base and protects your spine during the press.
• Keep your working elbow slightly forward and tucked, not flared directly out to the side, to promote healthier shoulder mechanics and better deltoid activation.
• Focus on driving the landmine handle directly overhead, imagining you're pressing it through the ceiling, rather than pushing it forward.

Common Mistakes

• ×Arching the lower back excessively during the press compromises spinal stability; instead, actively brace your core and maintain a neutral spine throughout the movement.
• ×Allowing the elbow to flare out wide reduces deltoid activation and can strain the shoulder joint; keep your elbow slightly tucked and forward for optimal mechanics.
• ×Rushing the eccentric phase and losing band tension diminishes muscle time under tension; control the descent slowly, feeling the resistance band pull you down.