Landmine Single Arm Press

Description

How to Do Landmine Single Arm Press

1. 1
   Setup

   Position a barbell in a landmine attachment. Stand facing the landmine, holding the end of the barbell with one hand at shoulder height, elbow tucked.

2. 2
   Setup

   Adopt a staggered stance with the foot opposite your pressing arm slightly forward for balance, ensuring your core is braced and spine is neutral.

3. 3

   Press the barbell upward and slightly across your body in an arc by extending your elbow and driving through your shoulder, exhaling as you press.

4. 4

   Continue until your arm is fully extended without locking your elbow or shrugging your shoulder excessively towards your ear.

5. 5

   Slowly lower the barbell back to the starting position with control, resisting the weight throughout the eccentric phase and inhaling as you descend.

Tips

• Focus on driving the weight slightly across your body and upward, actively engaging your anterior deltoid and upper pectoral muscles.
• Maintain a tight core throughout the movement to prevent unwanted torso rotation and ensure spinal stability, especially with heavier loads.
• Avoid letting your shoulder shrug excessively; keep your shoulder blade depressed and slightly retracted to protect the shoulder joint.
• Control the eccentric (lowering) phase to maximize muscle time under tension, which is crucial for strength and hypertrophy.

Common Mistakes

• ×Arching the lower back excessively puts undue stress on the lumbar spine; instead, brace your core tightly and maintain a neutral spine throughout the movement.
• ×Using too much momentum to lift the weight reduces target muscle engagement; focus on a controlled, deliberate press and a slow, controlled lower.
• ×Shrugging the shoulder towards the ear can lead to impingement; actively depress and retract your shoulder blade to keep your shoulder packed and stable.